A.
Every 2 minutes, for 12 minutes (6 sets):
No hook no feet Snatch x 2 reps
*Start at 50% of your Snatch max and work up as you go. Do not reach failure though.
Perform a snatch without using a hookgrip and without moving your feet. Feet should start in your receiving position.
B.
Every 2:30, for 10 minutes (4 sets):
Clean & Jerk x 2 reps
*Sets 1-2 = @ 80% of 1-RM Clean & Jerk
*Sets 3-4 = @ 85% of 1-RM Clean & Jerk
At the 12 minute mark…
Every 2:30, for 7:30 (3 sets):
Clean & Jerk x 1 rep @ 90% of 1-RM Clean & Jerk
C.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 = 5 reps @ 70%
*Set 2 = 2 reps @ 80%
*Set 3 = 5 reps @ 75%
*Set 4 = 2 reps @ 85%
*Set 5 = 5 reps @ 80%
*Set 6 = 2 reps @ 90%
D.
In 20 minutes, build to a 10-RM Bench Press
At the 20 minute mark…
Every 3 minutes, for 6 minutes (2 sets):
Bench Press x 6-7 reps @your 10-RM weight
E.
Four sets of:
Strict Pull-Ups x 8 reps
Rest 60 seconds
Stationary Dips x 8 reps
(Add weight if possible)
Rest 60 seconds