A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 4 sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Clean Grip Snatch
x 2 reps
If flexibility allows, build over the course of the 4 sets. If flexibility is an issue, stick with the empty bar & work to go lower each set.
B.
Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch x 2 reps
*Sets 1-2 = @ 88% of 2-RM Hang Snatch
*Sets 3-5 = @ 93% of 2-RM Hang Snatch
*Sets 6-8 = @ 95-97% of 2-RM Hang Snatch
*If you don’t know your 2-RM in this exercise – establish that today instead of doing these sets.
C.
Every 90 Seconds, for 6 minutes (4 sets):
Press in Split Jerk Position x 5 reps
Followed by…
Every 2:30, for 15 minutes (6 sets):
Split Jerk x 2 reps
*Set 1 = @ 85% of 2-RM Split Jerk
*Sets 2-4 = @ 90% of 2-RM Split Jerk
*sets 5-6 = @ 95% of 2-RM Split Jerk
*If you don’t know your 2-RM Split Jerk, establish that today instead of doing these sets.
D.
In 18 minutes, build to a 5-RM Dead Stop Front Squat
Followed by…
Two sets of:
Dead Stop Front Squat x 5 reps @ 90% of 5-RM
E.
Three sets of:
L-Sit x 20 seconds
Ab Wheel Rollout x 10 reps
Rest 30 seconds