Having a little fun looking at one of the best lifts in U.S. history.
1) 4X3 T&G Power Snatches – work to a 3rm, rest 90 sec. between sets
2) 1XME UB T&G Power Snatches @ 80% of heaviest completed set of 3 from #1
1a) Paused Front Squats (3 count pause in bottom, no bounce to stand): 1X3@75%, 2X3@85%, 1X2@90%, 1X1@95% – based on 1rm Front Squat, rest 90 sec.
1b) 5X1:00 Max Distance HS Walk – rest 90 sec.
5X400m Run – First set should be around 90% of max effort (if you have a fastest recorded 400m base off this). Then rest 1:00 between remaining sets and try to maintain the same pace each set.