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 20 minutes (10 sets):
Hip Snatch
*Set 1 = 2 reps @ 70% of 1-RM Snatch
*Set 2 = 2 reps @ 75% of 1-RM Snatch
*Set 3 = 2 reps @ 80% of 1-RM Snatch
*Sets 4-6 = 1 rep @ 85% of 1-RM Snatch
*Sets 7-10 = 1 rep @ 80-90% of 1-RM Snatch
C.
Every 2:30, for 20 minutes (8 sets):
Hang Clean + Front Squat + Jerk x 1 rep
*Set 1 = @ 70% of 1-RM Clean & Jerk
*Set 2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
*Sets 5-6 = @ 85% of 1-RM Clean & Jerk
*Sets 7-8 = @ 85-90% of 1-RM Clean & Jerk
D.
Every 3:30, for 10:30 (3 sets):
Barbell Lunges 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.