A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Receiving Position x 5 reps
Build over the course of the 4 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Every 2:30, for 20 minutes (8 sets):
Snatch + Hang Snatch x 1 rep
*Sets 1-2 = @ 75% of 1-RM Snatch
*Sets 3-4 = @ 80% of 1-RM Snatch
*Sets 5-6 = @ 85% of 1-RM Snatch
*Sets 7-8 = @ 90% of 1-RM Snatch
(For the hang repetition- lower the bar to just above the knee)
C.
Every 3 minutes, for 21 minutes (7 sets):
Clean + Front Squat + Jerk + Clean x 1 rep
*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
*Sets 5-7 = @ 85% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squats x 5 reps each leg
Aim for 2 heavy working sets.
E.
Two sets of:
Weighted Plank x 60 seconds
Hanging Leg Raises x 10 reps
Rest 60 seconds