A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press in Receiving Position x 4 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Power Jerk + Overhead Squat x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Behind the Neck Press in Split Jerk Position x 4 reps
B.
In 25 minutes, establish a 1-RM Snatch In 25 minutes, establish a 1-RM Clean & Jerk
C.
Every 3 minutes, for 12 minutes (4 sets):
Front Rack Lunges x 6 reps each leg
Aim for 3 heavy working sets.
D.
Four sets of:
Hip Extension x 6 reps
Russian Twists x 30 seconds
Rest 60 seconds
Place a barbell on your back for the hip extension if possible.