A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch x 1 rep
*Set 1 = @ 80%
*Set 2 = @ 86%
*Set 3 = @ 91%
*Set 4 = @ 96%
*Sets 5-6 = @ 101%+
The goal today is to find a 1-RM Power Snatch
B.
Every 2 minutes, for 14 minutes (7 sets):
Split Jerk
*Sets 1-2 = 2 reps @ 75%
*Set 3 = 2 reps @ 80%
*Set 4 = 1 rep @ 85%
*Sets 5-7 = 1 rep @ 90%
C.
In 13 minutes build to:
Deadlift x 2 reps at 85-90% of 1-RM Deadlift
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 6 reps @ 65%
Speed deadlift just means that you are trying to move the bar as fast as possible on every repetition. Proper form & creating as much acceleration on the bar as possible is the goal.
D.
In 20 minutes, establish a 1-RM Push Press
E.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Step-Up x 5 reps each leg
(Leg should be at parallel when stepping up. Aim for 2 heavy working sets)
Sheesh, all sorts of PRs this week ?