A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Power Jerk + Overhead Squat x 1 rep
(Place the bar on your back with your snatch grip. Perform 1 power jerk immediately followed by 1 overhead squat)
Build over the course of the 4 sets.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Clean Grip Overhead Squat x 5 reps
Build over the course of the 3 sets.
B.
Every 2:30, for 25 minutes (10 sets):
Snatch + Overhead Squat x 2 reps
*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-5 = @ 75% of 1-RM Snatch
*Sets 6-7 = @ 80% of 1-RM Snatch
*Sets 8-10 = @ 85% of 1-RM Snatch
C.
Every 3 minutes, for 12 minutes (4 sets):
Clean + Front Squat + Jerk x 2 reps
*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
(Do a Clean + Front Squat + Jerk. Drop the bar. Then, do a Clean + Front Squat + Jerk)
At the 12 minute mark. . .
Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 88% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Barbell Lunges x 6 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Hip Extension x 10 reps
Russian Twists x 30 seconds
Rest 60 seconds
Place a barbell on your back for the hip extension if possible.