A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance + Overhead Squat x 1 rep
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Behind the Neck Press in Split Position x 4 reps
B.
Every 2:30, for 25 minutes (10 sets):
Snatch Pull + Snatch
*Sets 1-2 – 2 reps @ 70% of 1-RM Snatch
*Sets 3-4 – 2 reps @ 75% of 1-RM Snatch
*Set 5 – 1 rep @ 80% of 1-RM Snatch
*Set 6 – 1 rep @ 85% of 1-RM Snatch
*Set 7 – 1 rep @ 90% of 1-RM Snatch
*Sets 8-10 – 2 reps @ 80-85% of 1-RM Snatch
C.
Every 3 minutes, for 24 minutes (8 sets):
Clean & Jerk x 2 reps
*Sets 1-3 @ 70%
*Sets 4-6 @ 80%
*Sets 7-8 @ 85%
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Step-Ups to Parallel Box x 6 reps each leg
Aim for 2 heavy working sets.
E.
Four sets of:
Hip Extension x 8 reps
L-Sit x 20 seconds
Rest 60 seconds
Place a barbell on your back for the hip extension if possible.