A.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Push Press + Overhead Squat x 1 rep
(Place the bar on your back with your snatch grip. Perform 1 push press immediately followed by 1 overhead squat)
Build over the course of the 6 sets.
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Sets 1-2 = 3 reps @ 70%
*Sets 3-4 = 2 reps @ 75%
*Sets 5-6 = 2 reps @ 80%
*Sets 7-8 = 1 rep @ 85%
*Sets 9-10 = 1 rep @ 90%
C.
Every 2 minutes, for 16 minutes (8 sets):
Clean + Front Squat + Jerk x 1 rep
*Sets 1-3 = @ 75% of 1-RM Clean & Jerk
*Sets 4-6 = @ 80% of 1-RM Clean & Jerk
*Sets 7-8 = @ 85% of 1-RM Clean & Jerk
D.
Every 2 minutes, for 8 minutes (4 sets):
Reverse Hyper x 15 reps @ 30% of Back Squat 1-RM
E.
Every 2 minutes, for 8 minutes (4 sets):
Pull-Ups x 10 reps
Add weight if possible.