A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Press from Receiving
x 5 reps
Build over the course of the 4 sets.
Followed by….
Every 2 minutes, for 8 minutes (4 sets):
Snatch Push Press x 3 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch + Hang Snatch x 1 rep
*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-6 = @ 80% of 1-RM Snatch
*Sets 7-8 = @ 85% of 1-RM Snatch
*Sets 9-10 = @ 90% of 1-RM Snatch
C.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Clean & Power Jerk x 1 rep
*Sets 1-2 = @ 75% of 1-RM Power Clean & Power Jerk
*Sets 3-4 = @ 80% of 1-RM Power Clean & Power Jerk
*Sets 5-8 = @ 85% of 1-RM Power Clean & Power Jerk
D.
Every 2:30, for 15 minutes (6 sets):
Front Squat with a 5 second lowering phase x 3 reps
*Set 1 = @ 65%
*Sets 2-4 = @ 70%
*Sets 5-6 = @ 75%
E.
Every 2:30, for 10 minutes (4 sets):
Supinated-Grip Pull-Ups x 8 reps
Dips x 8 reps
(add weight if possible)