A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Balance x 1 rep
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Pull + 6 second lowering phase x 1 rep @ 50-70% of 1-RM Snatch
The idea here is to make your pull positions perfect & to get it warmed up!
B.
Every 90 seconds, for 12 minutes (8 sets):
Hip Snatch x 1 rep
*Sets 1-3 = @ 65% of 1-RM Snatch
*Sets 4-6 = @ 70% of 1-RM Snatch
*Sets 7-8 = @ 75% of 1-RM Snatch
C.
Every 3 minutes, for 12 minutes (4 sets):
Behind The Neck Push Press x 7 reps @ 90% your 7-RM weight
If you don’t know your 7-RM in this exercise, establish that today instead of doing these sets.
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
*Sets 1-3 = 8 reps @ 65-70%
*Sets 4-5 = 4 reps @ 75-80%
E.
Three sets of:
Chin-ups x 10 reps
V-Ups x 40 seconds
DB Shoulder Lateral Raises x 15 reps
(add weight if possible)
Rest 1 minute