A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 4 sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Clean Grip Snatch
x 2 reps
If flexibility allows, build over the course of the 4 sets. If flexibility is an issue, stick with the empty bar & work to go lower each set.
B.
In 25 minutes, build to a 3-RM Hang Snatch
(Hang Snatch should be above the knee)
C.
Every 90 Seconds, for 6 minutes (4 sets):
Press in Split Jerk Position x 5 reps
Followed by…
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 2 reps
*Sets 1-3 @ 80%
*Sets 4-6 @ 85%
*Sets 7-8 @ 90%
D.
In 20 minutes, build to a 5-RM Dead Stop Front Squat
E.
Three sets of:
Plank x 60 seconds
Ab Rollout x 10 reps
Rest 30 seconds