A)

5 sets

Power snatch 1.1.1

(rest 8-10 sec between each set)

set 1) 65%

set 2) 65%

set 3) 70%

set 4) 70-75%

set 5) 75-80%

rest 2-3 minutes between each set

 

B)

3 sets

Snatch pulls

1.1.1 @ 90-95% of 1RM snatch

 

C)

3 sets:

single arm bent over row

x12 ea. arm @2111 (knee on bench)

 

D)

Back squats

set 1) 5 reps @ 70%

set 2) 3 reps @ 75%

set 3) 1 rep @ 80%

set 4) 1 rep @ 85%

set 5) 1 rep @ 90%

set 4-7) 4 reps @ 75%