Day 1 – Weightlifting Program

A.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Press from Receiving x 5 reps @ 2111

Built over the course of the 5 sets.

Followed by….

Every 2 minutes, for 8 minutes (4 sets):
Snatch Push Press x 3 reps

Build over the course of the 4 sets.

B.

Every 2:30, for 25 minutes (10 sets):
Snatch + 2 Hang Snatches

*Sets 1-4 – @ 70% of 1-RM Snatch
*Sets 5-8 – @ 75% of 1-RM Snatch
*Sets 9-10 – @ 80% of 1-RM Snatch

(Perform a snatch, then, lower the bar to the hang position above the knee & perform 2 hang snatches)

C.
Every 3 minutes, for 15 minutes (5 sets):
(Snatch Pull w/ 6 seconds lowering) x 3 reps @ 85% of 1-RM Snatch

Perform a snatch pull, then take 6 seconds to lower the bar back to the ground. Repeat this for 3 reps.

D.
Every 2:30, for 10 minutes (4 sets):
Glute Ham Raise x 6 reps

E.
Every 2 minutes, for 8 minutes (4 sets):
Strict Supinated-Grip Pull-Ups x 10 reps
(add weight if possible)