A.
Every 2 minutes, for 3 minutes (3 sets):
Snatch Press from Receiving x 3 reps
Build over the course of the 3 sets.
Followed by…
Every minute, on the minute, for 8 minutes:
Snatch Balance x 1 rep
Build in weight over the course of the eight sets to today’s heavy single.
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch High Pull + Snatch x 1 rep
*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-6 = @ 80% of 1-RM Snatch
*Sets 7-8 = @ 85-90% of 1-RM Snatch
*Sets 9-10 = @ 90-95% of 1-RM Snatch
C.
In 20 minutes, establish a 1-RM Power Clean
*Allow yourself no more than 2 misses before moving on.
D,
Every 2 minutes, for 14 minutes (7 sets):
Front Squat
*Set 1 = 3 reps @ 70%
*Set 2 = 3 reps @ 75%
*Set 3 = 3 reps @ 80%
*Set 4 = 2 rep @ 85%
*Set 5 = 1-2 reps @ 90%
*Sets 6-7 = 1 rep @ 95%
E.
Every 2 minutes, for 10 minutes (5 sets):
Strict Supinated-Grip Pull-Ups x 3 reps
(add weight if possible)