A.
In 13 minutes, build to: Front Squat x 4 reps @ 75%
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Sets 1-2 = 2 reps @ 75%
*Sets 3-5 = 1 rep @ 80%
*Sets 6-8 = 1 rep @ 85%
*Sets 9-10 = 1 rep @ 90%
C.
Every 2 minutes, for 10 minutes (5 sets):
Clean & Jerk x 2 reps
*Sets 1-2 = @ 75%
*Sets 3-5 = @ 80%
Followed by…
Every 3 minutes, for 9 minutes (3 sets):
Clean & Jerk x 2 reps @ 85%
D.
Three sets of:
Farmers Walks x 60 feet
Rest 90 seconds
You can use Farmers Walk handles, KB’s, or DB’s for this. Go heavy!
E.
Three sets of:
Prone Plank x 60 seconds
Rest 30 seconds
Hanging Leg Raises x 10 reps
Rest 60 seconds