A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Receiving Position x 5 reps
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep
Build over the course of the 4 sets. Work to 50-60% of 1-RM Snatch
(The 3 postions are: High Hang, Mid Knee, and Below Knee. They are done in that order)
B.
Every 2:30, for 25 minutes (10 sets):
Snatch + Overhead Squat
*Sets 1-3 = 2 reps @ 78% of 1-RM Snatch
*Sets 4-6 = 2 reps @ 83% of 1-RM Snatch
*Sets 7-8 = 1 rep @ 88% of 1-RM Snatch
*Sets 9-10 = 1 rep @ 93% of 1-RM Snatch
C.
Every 2:30, for 20 minutes (8 sets):
Back Squat
*Set 1 = 4 reps @ 70%
*Set 2 = 2 reps @ 80%
*Set 3 = 4 reps @ 75%
*Set 4 = 2 reps @ 85%
*Set 5 = 4 reps @ 80%
*Set 6 = 2 reps @ 90%
*Set 7 = 4 reps @ 85%
*Set 8 = 2 reps @ 92-95%
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 6 reps each leg
Build over the course of the 3 sets.