A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press in Receiving Position x 5 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Press in Split Jerk Position x 5 reps
B.
Every 2:30, for 30 minutes (12 sets):
Snatch x 1 rep
*Set 1 – @ 60%
*Set 2 – @ 65%
*Set 3 – @ 70%
*Set 4 – @ 75%
*Set 5 – @ 80%
*Set 6 – @ 84%
*Sets 7-8 – @ 87%
*Sets 9-10 – @ 90%
*Sets 11-12 – @ 90-93%
C.
Every 3 minutes, for 24 minutes (8 sets):
Clean & Jerk x 1 rep
*Set 1 – @ 80%
*Set 2 – @ 85%
*Set 3 – @ 90%
*Set 4 – @ 94%
*Set 5 – @ 85%
*Set 6 – @ 92%
*Set 7 – @ 97%
*Set 8 – @ 85%
D.
Every 2 minutes, for 8 minutes (4 sets):
Reverse Hyper x 10 reps @ 45% of Back Squat 1-RM
E.
Every 2 minutes, for 8 minutes (4 sets):
Strict Supinated Grip Pull-Ups x 4 reps
Add weight if possible.