A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Press from Receiving x 5 reps @ 2111
Built over the course of the 4 sets.
Followed by….
Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance x 3 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 24 minutes (12 sets):
Snatch without moving feet
*Sets 1-2 – 2 reps @ 70% of 1-RM Snatch
*Sets 3-4 – 1 rep @ 75% of 1-RM Snatch
*Sets 5-7 – 1 rep @ 80% of 1-RM Snatch
*Sets 8-10 – 1 rep @ 85% of 1-RM Snatch
*Sets 11-12 – 1 rep @ 90% of 1-RM Snatch
(Feet should start in your landing position. Heels can come off the ground but the feet should not move)
C.
Every 2:30, for 10 minutes (4 sets):
Hang Snatch Pull x 5 reps @ 80% of 1-RM Snatch
(Bar starts from just above the knee for each hang repetition)
D.
Every 3 minutes, for 9 minutes (3 sets):
Single Leg Barbell Romanian Deadlift x 10 reps each leg
E.
Every 2:30, for 10 minutes (4 sets):
Strict Supinated-Grip Pull-Ups x 5 reps
(add weight if possible)