A.
Every 2 minutes, for 12 minutes (6 sets):
No Feet Snatch x 2 reps @ 60-75% of 1-RM Snatch
The goal of these is to increase your awareness with the bar. Feeling when to stop extending and when to start pulling under. Great exercise to teach you proper rhythm & timing! Feet should start in your landing position. Heels can come up but the foot should not leave the ground.
B.
Every 2:30, for 15 minutes (6 sets):
(Clean + 2 Front Squats + Jerk) x 1 rep
*Sets 1-2 = @ 65% of 1-RM Clean & Jerk
*Sets 3-4 = @ 70% of 1-RM Clean & Jerk
*Sets 5-6 = @ 75% of 1-RM Clean & Jerk
C.
In 30 minutes:
Back Squat – Find a heavy set of 5, 4, 3, 2, and 1.
First, build to a heavy set of 5. Rest as needed, then, go for a heavy set of 4. Rest as needed, then go for a heavy set of 3, and so forth. The goal is NOT necessarily to find a true max for each set. The goal is to try to increasingly go heavier as each set goes on. Have fun with it!
D.
Every 4 minutes, for 16 minutes (4 sets):
Bench Press x 7 reps @ 90-95% of 7-RM weight
If you don’t know your 7-RM Bench Press, establish that today instead of doing these sets.
E.
Three sets of:
Strict Pull-Ups x 12 reps
Rest 45 seconds
Stationary Dips x 12 reps
(Add weight if possible)
Rest 45 seconds