A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Press from Receiving
x 5 reps
Build over the course of the 4 sets.
Followed by….
Every 2 minutes, for 8 minutes (4 sets):
Snatch Push Press + 2 Overhead Squats x 1 rep
Build over the course of the 4 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Lift-Off + Snatch
*Sets 1-2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Snatch
(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch.)
At the 14 minute mark…
Every 2 minutes, for 8 minutes (4 sets):
Snatch x 1 rep @ 90% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean with a 2 second pause in catch
*Sets 1-2 = 2 reps @ 80% of 1-RM Power Clean
*Sets 3-4 = 2 reps @ 85% of 1-RM Power Clean
*Sets 5-6 = 1 rep @ 90% of 1-RM Power Clean
D.
Every 2:30, for 15 minutes (6 sets):
Front Squat with a 5 second lowering phase x 2 reps
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
E.
Every 2 minutes, for 8 minutes (4 sets):
Pull-Ups x 10 reps
(add weight if possible)