A.
In 5 sets, build to a challenging (but safe) height for a set of 3 Box Jumps.
B.
Every 2 minutes, for 14 minutes (7 sets):
Hip Snatch x 2 reps
*Sets 1-2 = @ 60% of 1-RM Snatch
*Sets 3-4 = @ 65% of 1-RM Snatch
*Sets 5-6 = @ 70% of 1-RM Snatch
*Set 7 = @ 75% of 1-RM Snatch
C.
In 25 minutes, build to a 3-RM Dead Stop Front Squat
*You should be setting up with your hips around parallel (not from the absolute bottom of your squat).
Rest 3 minutes, then:
Every 3:30, for 7 minutes (2 sets):
Dead Stop Front Squat x 3 reps @ 85-90% of your 3-RM in this exercise
D.
Three sets of:
Chinups x 10 reps
Barbell Bicep Curls x 15 reps
Rest 90 seconds
E.
Three sets of:
Romanian Deadlift x 8 reps
Single-Arm DB Strict Press x 8 reps each arm
Rest 90 seconds
(Goal weight for RDL should be 80-85% of 1-RM Clean)