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.
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch without moving feet
*Sets 1-2 = 2 reps @ 70%
*Sets 3-4 = 2 reps @ 75%
*Sets 5-6 = 2 reps @ 80%
*Sets 7-8 = 1 rep @ 85%
*Sets 9-10 = 1-2 reps @ 80%
*Feet should start in your landing postiion. Your heels can come up off the ground during extension but your feet should not completely leave the ground.
C.
Every 2:30, for 20 minutes (8 sets):
Clean + Front Squat + Jerk x 1 rep
*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
*Sets 5-6 = @ 85% of 1-RM Clean & Jerk
*Sets 7-8 = @ 90% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squats x 6 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Hip Extension x 10 reps
V-Ups x 30 seconds
Rest 60 seconds
Place a barbell on your back for the hip extension if possible.