A.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch Lift-Off x 2 reps @ 40-65% of 1-RM Snatch
The goal is to get your pull positions warm before we start snatching. Make these lift offs perfect!
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch w/ 3 second pause at knee
*Sets 1-2 = 2 reps @ 65%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 75%
*Sets 7-8 = 1 rep @ 80%
C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 4 reps
*Sets 1-2 = @ 70%
*Sets 3-4 = @ 75%
*Sets 5-6 = @ 80%
Make these as explosive as possible!
D.
Three sets of:
Snatch Pull w/ 3 second pause at knee x 3 reps 105% of 1-RM Snatch
Rest 2 minutes
E.
Three sets of:
Prone Plank x 60 seconds
Rest 30 seconds
Hanging Leg Raises x 10 reps
Rest 30 seconds