A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps
Followed by….
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 1 rep
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 2 minutes, for 22 minutes (11 sets):
Snatch
*Set 1 = 2 reps @ 65%
*Set 2 = 2 reps @ 70%
*Set 3 = 1 rep @ 75%
*Set 4 = 1 rep @ 80%
*Set 5 = 1 rep @ 85%
*Set 6 = 1 rep @ 89%
*Set 7 = 1 rep @ 92%
*Set 8 = 1 rep @ 95%
*Set 9 = 1 rep @ 98%
*Sets 10-11 = 1 rep @ 101%+
(Goal here is to find a 1-RM Snatch)
C.
Every 2:30, for 15 minutes (6 sets):
Back Squat
*Set 1 = 3 reps @ 75%
*Set 2 = 2 reps @ 80%
*Set 3 = 3 reps @ 80%
*Set 4 = 2 reps @ 85%
*Set 5 = 3 reps @ 85%
*Set 6 = 1 rep @ 90%
These %’s are meant to be very managable. Focus on speed!
D.
Every 2:30, for 10 minutes (4 sets):
Bench Press x 5 reps @ 75-80%
E.
Three sets of:
GHD Sit-Up Hold x 30 seconds
Rest 30 seconds
Dips x 30 seconds
Rest 30 seconds
Close Grip Pushup x 30 seconds
Rest 30 seconds