A.
In 13 minutes, build to: Front Squat x 5 reps @ 70%
B.
Every 2 minutes, for 22 minutes (11 sets):
Snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch
*Sets 6-8 = 1 rep @ 80% of 1-RM Snatch
*Sets 9-11 = 1 rep @ 85% of 1-RM Snatch
C.
Every 2 minutes, for 10 minutes (5 sets):
Clean & Jerk x 2 reps
*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Sets 3-5 = @ 75% of 1-RM Clean & Jerk
At the 12 minute mark…
Every 3 minutes, for 9 minutes (3 sets):
Clean & Jerk x 2 reps
*Sets 1-3 = @ 80% of 1-RM Clean & Jerk
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:
Prone Plank x 60 seconds
Rest 30 seconds
Hanging Leg Raises x 10 reps
Rest 60 seconds