A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press in Receiving Position x 3 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Press in Split Jerk Position x 3 reps
(Goal here is to stay lighter on weight. Use this as a good positional warm-up)
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch
*Set 1 – 2 reps @ 60% of 1-RM Snatch
*Set 2 – 2 reps @ 65% of 1-RM Snatch
*Sets 3-4 – 1 rep @ 70% of 1-RM Snatch
*Sets 5-6 – 1 rep @ 75-80% of 1-RM Snatch
C.
Every 2:30, for 15 minutes (6 sets):
Clean & Jerk
*Set 1 – 2 reps @ 60% of 1-RM Clean & Jerk
*Set 2 – 1 rep @ 65% of 1-RM Clean & Jerk
*Sets 3-4 – 1 rep @ 70% of 1-RM Clean & Jerk
*Sets 5-6 – 1 rep @ 75-80% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 12 minutes (4 sets):
Front Squat x 3 reps
*Sets 1-2 @ 65% of 1-RM Front Squat
*Sets 3-4 @ 70% of 1-RM Front Squat
E.
Two sets of:
V-Ups x 10 reps
Rest 60 seconds
Back Extension x 10 reps
Rest 60 seconds
(Use your bodyweight)