A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch with a 3 second pause at knee x 1 rep
*Set 1 = @ 75% of 1-RM Power Snatch
*Set 2 = @ 80% of 1-RM Power Snatch
*Sets 3-6 = @ 85% of 1-RM Power Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Behind The Neck Power Jerk
*Sets 1-2 = 2 reps @ 80%
*Sets 3-4 = 2 reps @ 85%
*Sets 5-6 = 1 rep @ 90%
C.
In 15 minutes build to:
Deadlift – 2 reps @ 90% of 1-RM Deadlift
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets):
Speed Deadlift x 4 reps @ 60%
Speed deadlift just means that you are trying to move the bar as fast as possible on every repetition. Proper form & creating as much acceleration on the bar as possible is the goal.
D.
Every 3 minutes, for 12 minutes (4 sets):
Push Press x 8 reps @ 90% of 8-RM weight
*Note: If you don’t know your 8-RM Push Press, establish that today instead of doing these sets.
E.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Barbell Lunges x 6 reps each leg
Aim for 2 heavy working sets.