A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 4 sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 3 reps
Build over the course of the 4 sets.
B.
Every 2:30, for 17:30 (7 sets):
Hang Snatch
*Set 1 – 3 reps @ 70% of 3-RM Hang Snatch
*Set 2 – 3 reps @ 75% of 3-RM Hang Snatch
*Set 3 – 3 reps @ 80% of 3-RM Hang Snatch
*Set 4 – 3 reps @ 85% of 3-RM Hang Snatch
*Set 5 – 3 reps @ 90% of 3-RM Hang Snatch
*Sets 6-7 – 3 reps @ 90-95% of 3-RM Hang Snatch
(Hang Snatch should be just above the knee)
C.
Every 90 Seconds, for 6 minutes (4 sets):
Press in Split Jerk Position x 5 reps
Followed by…
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 3 reps
*Sets 1-3 @ 75%
*Sets 4-6 @ 80%
*Sets 7-8 @ 85%
D.
Every 3 minutes, for 18 minutes (6 sets):
Dead Stop Front Squat
*Sets 1-2 – 5 reps @ 80% of 5-RM Dead Stop Front Squat
*Sets 3-4 – 5 reps @ 85% of 5-RM Dead Stop Front Squat
*Sets 5-6 – 5 reps @ 90% of 5-RM Dead Stop Front Squat
E.
Three sets of:
L-Sit x 20 seconds
Hanging Leg Raises x 10 reps
Rest 30 seconds