A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch with a 2 second pause at knee x 2 reps
*Set 1 = @ 70%
*Sets 2-3 = @ 75%
*Sets 4-6 = @ 80-85%
B.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean & Power Jerk
*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 rep @ 90%
C.
Every 3 minutes, for 12 minutes (4 sets):
Deadlift x 4 reps @ 80-90% of your 4-RM Deadlift weight
*Start the sets at 80% of your 4-RM Deadlift and go up if you’re confident you can do 85-90%.
D.
Three sets of:
Good Mornings x 8 reps
DB Shoulder Front Raise x 15 reps
Rest 60 seconds
E.
Three sets of:
Single Arm Overhead KB Carry
+ Single Arm Farmers Carry x 100 feet
Have 1 kettlebell overhead, and the other kettlebell in a farmers carry. Walk at a smooth pace for 100 feet.