A.
Every minute, on the minute, for 6 minutes (6 sets):
Tall Snatch
x 1 rep
Start with the empty bar & slowly add weight as you go.
B.
Every 2 minutes, for 14 minutes (7 sets):
No Contact Snatch x 2 reps @ 50-60% of 1-RM Snatch
This is an exercise to teach you proper rhythm of the lift. It’ll help you get a better feel for the snatch as without bar body contact, there’s not a big increase in acceleration. So you’ll have to FEEL when to stop extending & when to pull under. It’s meant to be lighter, so don’t go to a point where you’re failing lifts.
C.
Every 3 minutes, for 12 minutes (4 sets):
Front Squat with a 5 second lowering phase x 2 reps
*Sets 1-2 = @ 65% of 1-RM Front Squat
*Sets 3-4 = @ 70% of 1-RM Front Squat
D.
One set of:
Bar Hang x Max Time
*Hang from a pull-up bar for as long as possible.
E.
One Set of Tabata V-Ups:
20 seconds on
10 seconds off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete