A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111
Built over the course of the 3 sets.
Followed by….
Every 2 minutes, for 10 minutes (5 sets):
Snatch Push Press + 2 Overhead Squats x 1 rep
Build over the course of the 5 sets.
B.
Every 2 minutes, for 24 minutes (12 sets):
Snatch without moving feet x 2 reps
*Sets 1-2 – 65% of 1-RM Snatch
*Sets 3-4 – 70% of 1-RM Snatch
*Sets 5-7 – 75% of 1-RM Snatch
*Sets 8-10 – 80% of 1-RM Snatch
*Sets 11-12 – 85% of 1-RM Snatch
(Feet should start in your landing position. Heels can come off the ground but the feet should not move)
C.
Every 2:30, for 10 minutes (4 sets):
Snatch Pull with a 2 second pause at knee x 3 reps @ 100% of 1-RM Snatch
D.
Every 2:30, for 10 minutes (4 sets):
Glute Ham Raise x 8 reps
E.
Every 2 minutes, for 8 minutes (4 sets):
Pull-Ups x 10 reps
(add weight if possible)