A.
In 20 minutes, build to a 1-RM Power Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Power Jerk x 2 reps
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
C.
In 14 minutes build to:
Deadlift – 1 rep @ 90% of 1-RM Deadlift
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets):
Speed Deadlift x 3 reps @ 70%
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.
In 15 minutes, build to a 5-RM Push Press
At the 17 minute mark…
Every 2:30, for 5 minutes (2 sets):
Push Press x 5 reps @ 92.5% of 5-RM
E.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Barbell Step-Up x 5 reps each leg
(Leg should be at parallel when stepping up. Aim for 2 heavy working sets)