A.
Every 2 minutes, for 14 minutes (7 sets):
Slow Pull Power Snatch
*Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Power Snatch
*Sets 5-7 = 1 rep @ 85% of 1-RM Power Snatch
B.
Every 2 minutes, for 14 minutes (7 sets):
Slow Pull Power Clean
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+ Power Jerk x 1 rep
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-7 = @ 85%
C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps @ 75-85%
Start at 75% and work up in weight as you go.
D.
One set of:
Bearhug Sandbag Carry
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x 400 meters
E.
Three sets of:
Single-Arm DB Row x 8 reps
Weighted Plank x 45 seconds
Rest 60 seconds