A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch x 2 reps
*Sets 1-2 = @ 75% of 1-RM Power Snatch
*Sets 3-4 = @ 80% of 1-RM Power Snatch
*Sets 5-6 = @ 85% of 1-RM Power Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Behind The Neck Power Jerk x 1 rep
*Sets 1-2 = @ 80% of 1-RM Power Jerk
*Sets 3-4 = @ 85% of 1-RM Power Jerk
*Sets 5-6 = @ 90% of 1-RM Power Jerk
C.
In 12 minutes build to:
Deadlift: 1 set of 4 reps @ 80% of 1-RM Deadlift
Immediately followed by…
Every 2 minutes, for 12 minutes (6 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.
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):
Barbell Lunges x 8 reps each leg
Aim for 2 heavy working sets.