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 2 minutes, for 8 minutes (4 sets):
Snatch Push Press x 3 reps
Build over the course of the 4 sets.
B.
Every 2:30, for 25 minutes (10 sets):
Slow Pull Snatch
*Sets 1-3 = 2 reps @ 70% of 1-RM Snatch
*Sets 4-6 = 2 reps @ 75% of 1-RM Snatch
*Sets 7-8 = 2 reps @ 80% of 1-RM Snatch
*Sets 9-10 = 1 rep @ 85% of 1-RM Snatch
C.
Every 2:30. for 12:30 (5 sets):
Snatch Pull with 6 seconds lowering x 3 reps @ 90% of 1-RM Snatch
Perform a snatch pull, then take 6 seconds to lower the bar back to the ground. Repeat this for 3 reps. Focus here is on maintaining perfect positions during the 6second descent.
D.
Every 2:30, for 10 minutes (4 sets):
Glute Ham Raise x 6 reps
E.
Every 2 minutes, for 8 minutes (4 sets):
Strict Supinated-Grip Pull-Ups x 10 reps
(add weight if possible)