A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Push Press + 2 Overhead Squats x 1 rep
(Place the bar on your back with your snatch grip. Perform 1 push press immediately followed by 2 overhead squats)
Build over the course of the 4 sets.
B.
Every 2 minutes, for 22 minutes (11 sets):
Hip Snatch
*Sets 1-2 – 2 reps @ 65% of 1-RM Snatch
*Sets 3-4 – 2 reps @ 75% of 1-RM Snatch
*Sets 5-6 – 1 rep @ 80% of 1-RM Snatch
*Sets 7-8 – 1 rep @ 85% of 1-RM Snatch
*Sets 9-11 – 1 rep @ 90% of 1-RM Snatch
C.
Every 2 minutes, for 18 minutes (9 sets):
Hang Clean + Front Squat + Jerk x 1 rep
*Sets 1-2 @ 75% of 1-RM Clean & Jerk
*Sets 3-4 @ 80% of 1-RM Clean & Jerk
*Sets 5-7 @ 85% of 1-RM Clean & Jerk
*Sets 8-9 @ 90% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squats x 8 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Hip Extension x 10 reps
V-Ups x 30 seconds
Rest 60 seconds
Place a barbell on your back for the hip extension if possible.