“Banshee”
A. 3 Position Snatch (Top Down): 1 @ 50%, 1 @ 55%, 1@60%, 1 @ 65%, 1 @ 70%. Pause for 3 sec at each position.
B. Power Snatch (O.B.@.K): 4 sets x 3 reps @ 70%
C. Snatch Pullz: 3 x 3, AHAP w/ good form.
D. Deadlift: 3 singles E.M.O.M x 8 min @ 60%, for speed.
*B is OFF BLOCKS @ KNEES, D* is 1 rep set bar down reset and go again for a total of 3 reps.
“Juggernaut”
A. 3 Position Snatch: 1 @ 50%, 1 @ 55%, 1 @ 60%, 1 @ 65%. Pause for 3 sec at each position.
B. Power Snatch (O.B.@.K): 2 sets x 3 reps @ 70%, 2 sets x 3 reps @ 75%
C. Snatch: 1 rep E.M.O.M x 8 min @ 80%. (Power or Full)
D. Deadlift: 3 singles E.M.O.M x 8 min @ 60%, for speed.
*B is OFF BLOCKS @ KNEES, D* is 1 rep set bar down reset and go again for a total of 3 reps.
Conquest Black 
August 7th, 2013 at 3:58 pm
A. 3 position snatch- 50#,55#,60#,65#,70#
B. power snatch -70#
C. Snatch pulls – 110#
D. deadlifts – 125#