A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Receiving Position x 3 reps
Followed by…
Every minute, on the minute, for 4 minutes (5 sets):
Snatch Grip Push Jerk + Overhead Squat x 1 rep
Build over the course of the 5 sets.
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch from low blocks
*Sets 1-4 – 2 reps @ 65% of 1-RM Snatch
*Sets 5-8 – 2 reps @ 70% of 1-RM Snatch
(Block height should be set so the bar is below your knee cap)
C.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 6 reps
*Sets 1-2 @ 60%
*Sets 3-4 @ 65%
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squat x 6 reps each leg
Build over the course of the 3 sets.
E.
Three sets of:
Dips x 8 reps
Rest 30 seconds
Hanging Leg Raises x 30 seconds
Rest 60 seconds