A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 4 sets.
Followed by….
Every 2 minutes, for 8 minutes (4 sets):
Snatch Push Press x 3 reps
Build over the course of the 4 sets.
B.
Every 2:30, for 25 minutes (10 sets):
Slow Pull Snatch
*Sets 1-3 = 2 reps @ 70% of 1-RM Snatch
*Sets 4-6 = 2 reps @ 75% of 1-RM Snatch
*Sets 7-8 = 1 rep @ 80% of 1-RM Snatch
*Sets 9-10 = 1 rep @ 85% of 1-RM Snatch
C.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean with a 3 second pause at knee x 2 reps
*Sets 1-2 = @ 75% of 1-RM Power Clean
*Sets 3-4 = @ 80% of 1-RM Power Clean
*Sets 5-7 = @ 85% of 1-RM Power Clean
D.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat with a 5 second lowering phase x 3 reps
*Set 1 = @ 65%
*Set 2 = @ 70%
*Set 3 = @ 75%
*Sets 4-5 = @ 80%
E.
Every 2 minutes, for 8 minutes (4 sets):
Strict Supinated-Grip Pull-Ups x 10 reps
(add weight if possible)
V-Ups x 20 seconds