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):
Tall Snatch x 2 reps
Build over the course of the 4 sets.
These are meant to be warmup / positional exercises, not meant to go “heavy” on them
B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch
*Set 1 = 2 reps @ 65%
*Set 2 = 2 reps @ 70%
*Sets 3-4 = 1 rep @ 75%
*Set 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 85%
*Sets 9-10 = 1 rep @ 90%
C.
In 20 minutes, build to a 5-RM Overhead Squat
D.
Every 2:30, for 10 minutes (4 sets):
Snatch Deadlift x 6 reps
Start at 85% of 1-RM Snatch & build as you go. Focus on maintaining perfect snatch positions throughout.
E.
Four sets of:
Chinups x 8 reps
(add weight if possible)
Glute Ham Raise x 6-8 reps
Rest 1 minute