A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Power Jerk + Overhead Squat x 1 rep
(Place the bar on your back with your snatch grip. Perform 1 power jerk immediately followed by 1 overhead squat)
Build over the course of the 4 sets.
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
Clean Grip Overhead Squat x 5 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 24 minutes (12 sets):
Snatch x 1 rep
*Set 1 @ 60% of 1-RM Snatch
*Set 2 @ 65% of 1-RM Snatch
*Set 3 @ 70% of 1-RM Snatch
*Set 4 @ 75% of 1-RM Snatch
*Set 5 @ 80% of 1-RM Snatch
*Set 6 @ 84% of 1-RM Snatch
*Set 7 @ 88% of 1-RM Snatch
*Set 8 @ 92% of 1-RM Snatch
*Set 9 @ 96% of 1-RM Snatch
*Sets 10-12 @ 96%+ of 1-RM Snatch
(Goal for today is to find a 1-RM Snatch)
C.
Every 3 minutes, for 24 minutes (8 sets):
Clean & Jerk x 2 reps
*Sets 1-3 @ 70%
*Sets 4-6 @ 75%
*Sets 7-8 @ 80%
D.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Lunges x 8 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Hip Extension x 10 reps
Russian Twists x 30 seconds
Rest 60 seconds
Place a barbell on your back for the hip extension if possible.