A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Receiving Position (Snatch Grip): x 3 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Set 1 – 2 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 84%
*Set 6 – 1 rep @ 87%
*Set 7 – 1 rep @ 90%
*Set 8 – 1 rep @ 94%
(Goal here is to work to your opening attempt for this weekend)
C.
Every 3 minutes, for 21 minutes (7 sets):
Clean & Jerk
*Set 1 – 2 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 94%
(Goal here is to work to your opening attempt for this weekend)
D.
Every 3 minutes, for 12 minutes (4 sets):
Front Squat x 3 reps
*Sets 1-2 @ 70-75% of 1-RM Front Squat
*Sets 3-4 @ 75-80% of 1-RM Front Squat
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Glute Ham Raise x 5 reps
E.
Every minute, on the minute, for 4 minutes (4 sets):
Pull-Ups x 6-8 reps
(Use your bodyweight)
What is the “Press in receiving position (Snatch Grip)”?