A.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Press from Receiving x 5 reps @ 2111
Built over the course of the 5 sets.
Followed by….
Every 2 minutes, for 8 minutes (4 sets):
Snatch Push Press x 3 reps
Build over the course of the 4 sets.
B.
Every 2:30, for 25 minutes (10 sets):
Snatch + 2 Hang Snatches
*Sets 1-4 – @ 70% of 1-RM Snatch
*Sets 5-8 – @ 75% of 1-RM Snatch
*Sets 9-10 – @ 80% of 1-RM Snatch
(Peform a snatch, then, lower the bar to the hang position above the knee & perform 2 hang snatches)
C.
Every 3 minutes, for 15 minutes (5 sets):
Snatch Pull w/ 6 seconds lowering x 3 reps @ 85% of 1-RM Snatch
Perform a snatch pull, then take 6 seconds to lower the bar back to the ground. Repeat this for 3 reps.
D.
Every 2:30, for 10 minutes (4 sets):
Glute Ham Raise x 6 reps
E.
Every 2 minutes, for 8 minutes (4 sets):
Strict Supinated-Grip Pull-Ups x 10 reps
(add weight if possible)
Finally!!!
IM SO PUMPED!!!!!!!