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):
Tall Snatch x 3 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Lift-Off + Snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch
(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. That is 1 rep of the complex.)
At the 11 minute mark…
Every minute, on the minute, for 6 minutes (6 sets):
Snatch x 1 rep @ 80% of 1-RM Snatch
C.
Every 90 Seconds, for 6 minutes (4 sets):
Press in Split Jerk Position x 4 reps
Followed by…
Every 2 minutes, for 16 minutes (8 sets):
Behind the Neck Split Jerk x 2 reps
*Sets 1-3 = @ 70%
*Sets 4-6 = @ 75%
*Sets 7-8 = @ 80%
D.
Every 3:30, for 14 minutes (4 sets):
Back Squat x 10 reps @ 85% of your 10-RM Back Squat weight
*if you don’t know your 10-RM Back Squat, establish that today instead of doing these sets
E.
Three sets of:
L-Sit x 20 seconds
Hanging Leg Raises x 10 reps
Rest 30 seconds