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.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Deadlift
+ Snatch
*Sets 1-3 = 1 rep @ 85% of 1-RM Snatch
*Sets 4-6 = 1 rep @ 90% of 1-RM Snatch
At the 11 minute mark…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 2 reps @ 80%
C.
In 22 minutes, build to a 1-RM Split Jerk
D.
Every 5 minutes, for 20 minutes (4 sets):
Back Squat x 8 reps @ 88-94% of your 8-RM Back Squat weight
Start at 88% and aim to work up to 94% by the end of the sets.
*if you don’t know your 8-RM Back Squat, establish that today instead of doing these sets
E.
Every 3 minutes, for 9 minutes (3 sets):
Single Arm Front Rack Kettlebell Carry x 100-ft Each Arm
Choose a KB weight that is challenging for all sets.