A.
Every 90 seconds, for 6 minutes (4 sets):
Muscle Snatch x 2 reps
Use this only as a warmup exercise. Build in weight across the 4 sets but only build to something that feels moderately heavy.
B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch x 1 rep @ 87-93%
C.
Every 3:30, for 17:30 (5 sets):
Back Squat x 5 reps @ 90-93% of 5-RM weight
D.
In 20 minutes, build to a 4-RM Bench Press
Followed by…
Every 2:30, for 5 minutes (2 sets):
Bench Press x 4 reps @ 95% of 4-RM weight
E.
One Set of:
Plank hold x max time (Hold as long as you possibly can)