A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch from mid blocks x 2 reps
*Sets 1-3 – @ 70% of 1-RM Power Snatch
*Sets 4-6 – @ 75% of 1-RM Power Snatch
*Sets 7-8 – @ 80% of 1-RM Power Snatch
(Bar should be at the middle of the knee when starting)
B.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 6 reps @ 75% of 1-RM Back Squat
C.
In 15 minutes, build to a 5-RM BTN Push Press
D.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Barbell Step-Up x 5 reps each leg
(Leg should be at parallel when stepping up. Aim for 2 heavy working sets)
E.
Four sets of:
V-Ups x 12 reps
Rest 30 seconds
Back Extension x 10 reps
(Add a barbell on your back if possible)
Rest 60 seconds