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.
In 25 minutes, build to a 2-RM Low Hang Snatch
(Low Hang Snatch should be as low as you can go without the bar touching the ground)
C.
Every 2 minutes, for 8 minutes (4 sets):
Jerk from Split Position
x 4 reps
Followed by…
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk with a 2 second pause in dip & 2 second pause in catch x 1 rep
*Sets 1-3 @ 70%
*Sets 4-6 @ 75%
*Sets 7-8 @ 80%
*Sets 9-10 @ 85-90%
D.
Every 3 minutes, for 18 minutes (6 sets):
Front Squat with double bounce x 3 reps
*Sets 1-2 @ 75% of 1-RM Front Squat
*Sets 3-4 @ 80% of 1-RM Front Squat
*Sets 5-6 @ 85% of 1-RM Front Squat
(Double bounce means you will bounce twice at the bottom of the squat to stand up)
E.
Three sets of:
GHD Sit-Up Hold x 30-40 seconds
Hanging Leg Raises x 12 reps
Rest 30 seconds