A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Press in Receiving Position x 5 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Behind the Neck Press in Split Jerk Position x 3 reps
B.
Every 2 minutes, for 24 minutes (12 sets):
Snatch
*Set 1 – 2 reps @ 75%
*Set 2 – 1 rep @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 2 reps @ 80%
*Set 6 – 1 rep @ 85%
*Set 7 – 1 rep @ 90%
*Set 8 – 1 rep @ 94%
*Set 9 – 1 rep @ 85%
*Set 10 – 1 rep @ 90%
*Set 11 – 1 rep @ 94%
*Set 12 – 1 rep @ 97%
C.
Every 3 minutes, for 21 minutes (7 sets):
Clean & Jerk x 1 rep
*Set 1 – @ 70%
*Set 2 – @ 75%
*Set 3 – @ 80%
*Set 4 – @ 85%
*Sets 5-7 – @ 90%
D.
Every 2 minutes, for 8 minutes (4 sets):
Reverse Hyper x 12 reps @ 40% of Back Squat 1-RM
E.
Every 2 minutes, for 8 minutes (4 sets):
Pull-Ups x 4 reps
Add weight if possible.