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.
In 20 minutes, build to a 2-RM Hang Snatch
(Hang Snatch should be above the knee)
C.
Every 90 Seconds, for 6 minutes (4 sets):
Press in Split Jerk Position x 5 reps
Followed by…
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk
*Sets 1-2 = 3 reps @ 70%
*Sets 3-4 = 3 reps @ 75%
*Set 5 = 3 reps @ 80%
*Set 6 = 2 reps @ 85%
*Sets 7-8 = 1 rep @ 90%
D.
In 18 minutes, build to a 5-RM Dead Stop Front Squat
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E.
Three sets of:
Plank x 60 seconds
Hanging Leg Raises x 10 reps
Rest 60 seconds