A.
Every 2 minutes, for 3 minutes (3 sets):
Snatch Press from Receiving x 3 reps
Build over the course of the 3 sets.
Followed by…
Every minute, on the minute, for 8 minutes:
Snatch Balance x 1 rep
Build in weight over the course of the eight sets to today’s heavy single.
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch High Pull + 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 @ 85-90% of 1-RM Snatch
*Sets 9-10 @ 90-95% of 1-RM Snatch
C.
In 18 minutes, establish a 1-RM Power Clean
D.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat
*Set 1 = 3 reps @ 70%
*Set 2 = 3 reps @ 75%
*Set 3 = 2 reps @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Sets 6-7 = 1 rep @ 95%
E.
Every 2:30, for 10 minutes (4 sets):
Strict Supinated-Grip Pull-Ups x 3 reps
(add weight if possible)
. Every 2 minutes, for 3 minutes (3 sets): Snatch Press from Receiving x 3 reps 55/65/75!!!!!! Build over the course of the 3 sets. Followed by… Every minute, on the minute, for 8 minutes: Snatch Balance x 1 rep Up to 135 but I didn’t drop under so I am not sure if it counts. Build in weight over the course of the eight sets to today’s heavy single. B. Every 2 minutes, for 20 minutes (10 sets): Snatch High Pull + Snatch x 1 rep *Sets 1-2 @ 70% of 1-RM Snatch (95) *Sets 3-4 @ 75% of… Read more »
A.
Snatch Press from receiving x 3 – 95, 105, 115#
Snatch Balance x 1 x 8 – up to 205#
B.
Snatch High Pull + Snatch x 1
1-2 – 165# / 3-4 – 175# / 5-6 – 190# / 7 – 200# / 8 – 210# / 9 – 215# / 10 – 220#
C.
Power Clean x 1 – up to 285#
D.
Front Squat x 3 x 2 / x 2 x 1 / x 1 x 4
270, 290, 310, 325, 345, 365, 365#
E.
Supinated Grip Pull-Ups x 3 x 4 – 40#