A.
Every 2 minutes, for 14 minutes (7 sets):
Hip Power Snatch x 2 reps
*Sets 1-3 @ 75% of 1-RM Power Snatch
*Sets 4-5 @ 80% of 1-RM Power Snatch
*Sets 6-7 @ 85% of 1-RM Power Snatch
(Bar should be in your belt line once you bring it to the hang position and should never leave your hip pocket until after your extension. No lowering of the bar)
B.
Every 2 minutes, for 8 minutes (4 sets):
Press In Split Position x 5 reps
Build over the course of the 4 sets.
C.
Every 2:30, for 20 minutes (8 sets):
Split Jerk + Behind The Neck Jerk x 1 rep
*Sets 1-3 @ 75% of 1-RM Split Jerk
*Sets 4-6 @ 80% of 1-RM Split Jerk
*Sets 7-8 @ 85% of 1-RM Split Jerk
(Perform a split jerk from the front rack, then, lower the bar to the back rack & perform a split jerk)
D.
In 15 minutes, build to a 10-RM Snatch Grip Deadlift
(Focus here is on keeping your back set as if you were snatching. Don’t sacrifice technique for weight. Use straps if you have them)
E.
Every 2 minutes, for 8 minutes (4 sets):
Bent Over Row x 8 reps