A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Receiving Position x 5 reps
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep
Build over the course of the 4 sets. Work to 50-60% of 1-RM Snatch
(The 3 postions are: High Hang, Mid Knee, and Below Knee. They are done in that order)
B.
In 30 minutes, build to a 1-RM Snatch
C.
Every 2:30, for 20 minutes (8 sets):
Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 1 rep @ 85%
*Set 3 – 3 reps @ 80%
*Set 4 – 1 reps @ 90%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 reps @ 95%
*Set 7 – 3 reps @ 85-90%
*Set 8 – 1 reps @ 95-98%
D.
Every 3 minutes, for 12 minutes (4 sets):
Barbell Lunges x 6 reps each leg
Build over the course of the 4 sets.
E.
Four sets of:
Dips x 4 reps
Rest 30 seconds
V-Ups x 30 seconds
Rest 60 seconds