A. Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111 (very light load)
Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with 2 sec Pause) x 2-3 reps
Build over the course of the three sets.
Every 2 minutes, for 10 minutes (5 sets) of:
(mid-thigh, then 2″ below the knee – pause for 2 seconds at each position, and pause for 1 second in the receiving position after each snatch)
B. 8 sets for max calories of:
30 seconds of Assault Bike
Rest 90 seconds
These should be performed as all out maximal efforts.