A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch with a 3 second pause at knee
*Sets 1-2 – 2 reps @ 70% of 1-RM Power Snatch
*Sets 3-4 – 2 reps @ 75% of 1-RM Power Snatch
*Sets 5-6 – 1 rep @ 80% of 1-RM Power Snatch
*Sets 7-8 – 1 rep @ 85% of 1-RM Power Snatch
B.
Every 2 minutes, for 8 minutes (4 sets):
Jerk In Split Position
x 4 reps
Build over the course of the 4 sets.
C.
Every 2:30, for 15 minutes (6 sets):
Behind The Neck Power Jerk x 3 reps @ 75% of 1-RM Power Jerk
D.
In 15 minutes, build to a 5-RM Snatch Grip Deadlift
(Focus here is on keeping your back set as if you were snatching. Don’t sacrifice technique for weight. Use straps if you have them)
E.
Every 2:30, for 10 minutes (4 sets):
Chinese Row x 8 reps
(Chinese Rows – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench)