A.
In 13 minutes, build to:
Front Squat x 3 reps @ 80%
B.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch x 1 rep
*Sets 1-3 @ 60%
*Sets 4-6 @ 65%
*Sets 7-8 @ 70%
C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps
*Sets 1-3 @ 65% of 1-RM Clean & Jerk
*Sets 4-6 @ 70% of 1-RM Clean & Jerk
D.
Three sets of:
Hip Extension on GHD Machine x 8 reps
Hanging Leg Raises x 10 reps
Rest 30 seconds
*Place a barbell or plate on your back if possible for the Hip Extension.