A.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Press from Receiving x 5 reps @ 2111
Built over the course of the 5 sets.
Followed by….
Every 2 minutes, for 8 minutes (4 sets):
Snatch Push Press x 3 reps
Build over the course of the 4 sets.
B.
Every 2:30, for 25 minutes (10 sets):
Snatch + Hang Snatch x 1 rep
Sets 1-2 @ 70% of 1-RM Snatch
Sets 3-5 @ 75% of 1-RM Snatch
Sets 6-8 @ 80% of 1-RM Snatch
Sets 9-10 @ 85% of 1-RM Snatch
(Peform a snatch, then, lower the bar to the hang position above the knee & perform 1 hang snatch)
C.
Every 2:30, for 10 minutes (4 sets):
Snatch Pull w/6 seconds lowering x 3 reps @90% of 1-RM Snatch
(Perform a snatch pull, then, take 6seconds to lower the bar back to the ground. Repeat this for 3 reps)
D.
Every 2:30, for 10 minutes (4 sets):
Glute Ham Raise x 6 reps
E.
Every 2 minutes, for 8 minutes (4 sets):
Strict Supinated-Grip Pull-Ups x 10 reps
(add weight if possible)