A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Press from Receiving x 5 reps
Built over the course of the 4 sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Snatch Push Press + Overhead Squat x 1 rep
Build over the course of the 4 sets.
B.
Every 2 minutes, for 24 minutes (12 sets):
Mid Hang Snatch
*Sets 1-2 – 2 reps @ 75% of 2-RM Mid Hang Snatch
*Sets 3-4 – 2 reps @ 80% of 2-RM Mid Hang Snatch
*Sets 5-6 – 2 reps @ 85% of 2-RM Mid Hang Snatch
*Sets 7-8 – 2 reps @ 90% of 2-RM Mid Hang Snatch
*Sets 9-10 – 2 reps @ 95% of 2-RM Mid Hang Snatch
*Sets 11-12 – 1 rep @ 100% of 2-RM Mid Hang Snatch
(Mid Hang Snatch should be at the middle of the knee)
C..
Every 2 minutes, for 8 minutes (4 sets):
Jerk from Split Position
x 4 reps
Followed by…
In 20 minutes, build to a 1-RM Split Jerk
D.
Every 3 minutes, for 18 minutes (6 sets):
Front Squat w/ 3second pause at bottom x 4 reps
*Sets 1-2 @ 70% of 1-RM Front Squat
*Sets 3-4 @ 75% of 1-RM Front Squat
*Sets 5-6 @ 80% of 1-RM Front Squat
E.
Three sets of:
GHD Sit-Up Hold
x 30 seconds
Ab Rollout x 12 reps
Rest 30 seconds