A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 3 sets.
Every minute, on the minute, for 5 minutes (5 sets):
Snatch Balance x 1 rep
Build in weight over the course of the 5 sets.
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Set 7 = 1 rep @ 98%+
*Sets 8-10 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
In 25 minutes, establish a 1-RM Front Squat
D.
Every 2:30, for 10 minutes (4 sets):
Strict Supinated-Grip Pull-Ups x 8 reps
(add weight if possible)
E.
Two sets of:
Farmers Walk x 200m
Pick a weight that is challenging, but that you don’t drop the weight more than 2 times. You can use DB’s or KB’s.