A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 4 sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch
x 3 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch + Mid Hang Snatch x 1 rep
*Sets 1-2 = @ 65% of 1-RM Snatch
*Sets 3-4 = @ 70% of 1-RM Snatch
*Sets 5-6 = @ 75% of 1-RM Snatch
*Sets 7-8 = @ 80% of 1-RM Snatch
*Sets 9-10 = @ 85% of 1-RM Snatch
*Mid Hang Snatch is from the bottom of the knee
C.
Every 90 Seconds, for 6 minutes (4 sets):
Press in Split Jerk Position x 5 reps
Followed by…
Every 2 minutes, for 18 minutes (9 sets):
Split Jerk with 2 second pause in dip & 2 second pause in catch x 1 rep
*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
*Sets 7-9 = @ 80-85%
D.
Every 3 minutes, for 18 minutes (6 sets):
Front Squat with a 3 second pause at bottom x 3 reps
*Sets 1-2 = @ 70% of 1-RM Front Squat
*Sets 3-4 = @ 75% of 1-RM Front Squat
*Sets 5-6 = @ 80% of 1-RM Front Squat
E.
Three sets of:
GHD Sit-Up Hold
x 30 seconds
Hanging Leg Raises x 10 reps
Rest 60 seconds