A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 4 reps
Build over the course of the three sets.
Followed by….
Every 90 seconds, for 4:30 (3 sets):
(Snatch Push Press + Overhead Squat) x 1 rep
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 2:30, for 12:30 (5 sets):
Hang Snatch x 2 reps @ 95% of your 3-RM Hang Snatch
*If you don’t know your 3-RM Hang Snatch, establish that today instead of doing these sets.
C.
Every 3:30, for 14 minutes (4 sets):
Behind The Neck Push Press x 6-7 reps @ your 10-RM weight
If you don’t know your 10-RM in this exercise, establish that today instead of doing these sets.
It is ok to do this from the front rack if you are uncomfortable lowering the bar to behind your neck.
D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat with a 5 second lowering phase
x 4 reps
*Sets 1-2 = @ 65%
*Sets 3-5 = @ 70%
E.
Three sets of:
Strict Supinated-Grip Pull-Ups x 10 reps
V-Ups x 30 seconds
DB Shoulder Front Raises x 15 reps
(add weight if possible)
Rest 60 seconds