A.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch Balance x 1 rep
Start with the empty bar & slowly add weight as you go.
B.
Every 90 seconds, for 12 minutes (8 sets):
Slow Pull Snatch
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x 1 rep
*Sets 1-3 = @ 60% of 1-RM Snatch
*Sets 4-6 = @ 65% of 1-RM Snatch
*Sets 7-8 = @ 70% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 6 reps @ 50-60%
D.
Three sets of:
Farmers Walks x 60 feet
Rest 90 seconds
You can use Farmers Walk handles, KB’s, or DB’s for this. Go heavy!
E.
Three sets of:
V-Ups x 30 seconds
Rest 30 seconds
Hanging Leg Raises x 10 reps
Rest 30 seconds