A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 4 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 2 reps
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Set 1 = @ 70%
*Set 2 = @ 75%
*Set 3 = @ 80%
*Set 4 = @ 85%
*Set 5 = @ 90%
*Set 6 = @ 94%
*Set 7 = @ 98%
*Sets 8-10 = @ 101%+
(Goal here is to find a 1-RM Snatch for the day)
C.
In 20 minutes, establish a 7-RM Behind The Neck Push Press.
It is ok to do this from the front rack if you are uncomfortable lowering the bar to behind your neck.
D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat w/ 5 second lowering phase x 5 reps
*Set 1 = @ 65%
*Set 2 = @ 70%
*Sets 3-5 = @ 70-75%
E.
Three sets of:
Strict Supinated-Grip Pull-Ups x 10 reps
V-Ups x 30 seconds
DB Shoulder Front Raises x 15 reps
(add weight if possible)
Rest 1 minute