A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 3 sets.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch
x 1 rep @ 30-45% of 1-RM Snatch
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 = @ 85-90% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean with a 3 second pause just below knee x 1 rep
*Sets 1-2 = @ 83-86% of 1-RM Power Clean
*Sets 3-4 = @ 88-90% of 1-RM Power Clean
*Sets 5-6 = @ 90-92% of 1-RM Power Clean
D.
Every 3 minutes, for 18 minutes (6 sets):
Enderton Front Squat Complex
x 1 rep
*Sets 1-2 = @ 80% of 1-RM Enderton Front Squat Complex
*Sets 3-4 = @ 85% of 1-RM Enderton Front Squat Complex
*Sets 5-6 = @ 90% of 1-RM Enderton Front Squat Complex
*Note: If you do not know your 1-RM in this complex, establish a 1-RM today instead of doing these sets.
(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)
E.
Every 2:30, for 10 minutes (4 sets):
Pull-Ups x 8 reps
Pushups x 45 seconds
(add weight if possible)