A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Receiving Position
x 5 reps
Build over the course of the 4 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Every 2 minutes, for 22 minutes (11 sets):
Hip Snatch
*Sets 1-2 = 2 reps @ 65% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 70% of 1-RM Snatch
*Sets 5-8 = 1 rep @ 75% of 1-RM Snatch
*Sets 9-11 = 1 rep @ 80% of 1-RM Snatch
C.
Every 2:30. for 22:30 (9 sets):
Hang Clean + Front Squat + Jerk x 1 rep
*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = @ 75% of 1-RM Clean & Jerk
*Sets 5-6 = @ 80% of 1-RM Clean & Jerk
*Sets 7-9 = @ 85% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squats 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.