A.
Every 2 minutes, for 16 minutes of:
Slow Pull Snatch + Snatch
(for the slow pull snatch, it should take 3 seconds to get from floor to mid-thigh, then accelerate through the middle into a perfect snatch; then drop the barbell, reset and perform a snatch)
*Sets 1-2 - @ 70-75% of 1-RM Snatch
*Sets 3-4 - @ 75-80% of 1-RM Snatch
*Sets 5-6 - @ 80-85% of 1-RM Snatch
*Sets 7-8 - @ 85+% of 1-RM Snatch
B.
Every 6 minutes, for 18 minutes for times:
400 Meter Run
40 Double-Unders
10 Overhead Squats (155/105 lbs)
