A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch + Hang Power Snatch x 1 rep
*Sets 1-2 = @ 75% of 1-RM Power Snatch
*Sets 3-4 = @ 80% of 1-RM Power Snatch
*Sets 5-6 = @ 85% of 1-RM Power Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Power Jerk
*Set 1 = 3 reps @ 75%
*Set 2 = 2 reps @ 80%
*Set 3 = 2 reps @ 85%
*Sets 4-6 = 1 rep @ 90%
C.
Every 2:30, for 10 minutes (4 sets):
Snatch Pull + 6 second lowering phase @ 95-105% of 1-RM Snatch
*Perform a Snatch Pull, then, take 6 seconds to lower the bar back to the ground holding ideal snatch positions.
D.
Every 2:30, for 10 minutes (4 sets):
Barbell Strict Press x 10 reps
Work up in weight as you go
E.
Every 3 minutes, for 12 minutes (4 sets):
Barbell Lunges x 5 reps each leg
Aim for 2 heavy working sets.