A.
In 20 minutes, build to a 2-RM Muscle Snatch.
B.
Every 2:30, for 10 minutes (4 sets):
Snatch Pull with a 6 second lowering x 3 reps @ 90% of 1-RM Snatch
(Perform a snatch pull, then, take 6seconds to lower the bar back to the ground. Repeat this for 3 reps)
C.
Every 3 minutes, for 12 minutes (4 sets):
Deadlift x 6 reps @ your 10-RM weight
*Note: If you do not know your 10-RM Deadlift, establish a 10-RM today instead of doing these sets.
D.
Every 2 minutes, for 6 minutes (3 sets):
Glute Ham Raise x 8 reps
E.
Every 2 minutes, for 6 minutes (3 sets):
Supinated Grip Bent Over Row x 10 reps