A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 4 sets.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch x 1 rep @ 30-45% of 1-RM Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Lift-Off
+ Snatch
*Sets 1-2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 85% 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.)
At the 14 minute mark…
Every 2 minutes, for 8 minutes (4 sets):
Snatch x 1 rep @ 85-90% of 1-RM Snatch
C.
In 18 minutes, establish a 2-RM Power Clean
D.
Every 3 minutes, for 15 minutes (5 sets):
Enderton Front Squat Complex
x 1 rep
*Sets 1-2 @ 93% of 1-RM Enderton Front Squat Complex
*Sets 3-5 @ 85-90% of 1-RM Enderton Front Squat Complex
*Note: If you do not know your 1-RM in this complex, establish a 1-RM today instead of doing these sets.
(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)
E.
Every 2:30, for 10 minutes (4 sets):
Strict Supinated-Grip Pull-Ups x 5 reps
(add weight if possible)