A.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Press from Receiving x 3 reps @ 2111
Built over the course of the five sets.
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 2 reps
Build in weight over the course of the 4 sets.
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch High Pull + Snatch + Overhead Squat x 1 rep
*Sets 1-2 @ 70% of 1-RM Snatch
*Sets 3-4 @ 75% of 1-RM Snatch
*Sets 5-6 @ 80% of 1-RM Snatch
*Sets 7-8 @ 85% of 1-RM Snatch
*Sets 9-10 @ 85-90% of 1-RM Snatch
C.
Every 2 minutes, for 8 minutes (4 sets):
Hang Snatch Pull x 3 reps @ 100% of 1-RM Snatch
(Bar starts from just above the knee for each hang repetition)
D.
Every 3 minutes, for 9 minutes (3 sets):
Glute Ham Raise x 10 reps
E.
Every 2:30, for 10 minutes (4 sets):
Strict Pull-Ups x 5 reps
(add weight if possible)