A.
Every 2:30, for 10 minutes (4 sets):
3-Position Snatch x 1 rep
Start with the empty bar for set 1 then build to no more than 60% across the other sets. This is a positioning / warmup exercise, not meant to be heavy.
B.
Every 2 minutes, for 22 minutes (11 sets):
Snatch + Overhead Squat
*Sets 1-3 = 1 rep @ 80%
*Sets 4-5 = 1 rep @ 83%
*Sets 6-7 = 1 rep @ 86%
*Sets 8-9 = 1 rep @ 89%
*Sets 10-11 = 1 rep @ 92%
C.
Every 2 minutes, for 10 minutes (5 sets):
Clean + Front Squat + Jerk x 1 rep
*Sets 1-2 = @ 80-85% of 1-RM Clean & Jerk
*Sets 3-5 = @ 85-90% of 1-RM Clean & Jerk
D.
Every 2:30, for 10 minutes (4 sets):
Back Squat with a 3 second pause at bottom x 3 reps @ 75-80%
E.
Three sets of:
Prone Plank x 60 seconds
Hanging Leg Raises x 10 reps
Rest 30 seconds