A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Power Jerk + Overhead Squat x 1 rep
(Place the bar on your back with your snatch grip. Perform 1 power jerk immediately followed by 1 overhead squat)
Build over the course of the 4 sets.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Clean Grip Overhead Squat x 5 reps
Build over the course of the 3 sets.
B.
Every 2:30, for 20 minutes (8 sets):
Snatch with a 3 second pause in catch
*Sets 1-2 = @ 75% of 1-RM Snatch
*Sets 3-4 = @ 80% of 1-RM Snatch
*Sets 5-6 = @ 85% of 1-RM Snatch
*Sets 7-8 = @ 90% of 1-RM Snatch
C.
Every 4 minutes, for 20 minutes (5 sets):
Clean + Front Squat + Jerk
*Sets 1-2 = 2 reps @ 80% of 1-RM Clean & Jerk
*Sets 3-4 = 2 reps @ 85% of 1-RM Clean & Jerk
*Set 5 = 1 rep @ 85-90% of 1-RM Clean & Jerk
90% is very aggressive for this complex. Only try it if you made all of the 85% reps.
(Do a Clean + Front Squat + Jerk. Drop the bar. Then, do a Clean + Front Squat + Jerk)
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squats x 6 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.