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 14 minutes (7 sets):
Snatch x 2 reps @ 65-75%
C.
Every 2 minutes, for 14 minutes (7 sets):
Clean x 3 reps @ 60-65% of 1-RM Clean
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squats x 8 reps each leg
Aim for 2 heavy working sets.
E.
Four sets of:
Hip Extension x 8 reps
V-Ups x 30 seconds
Rest 60 seconds
Place a barbell on your back for the hip extension if possible.