A.
Every 2 minutes, for 14 minutes (7 sets):
Hang Power Snatch
*Set 1 = 2 reps @ 75%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 95%
*Sets 6-7 = 1 rep @ 95%+
The goal of today is to find a 1-RM Hang Power Snatch.
B.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean + Power Jerk x 1 rep
*Sets 1-2 = @ 85% of 1-RM Power Jerk
*Sets 3-4 = @ 90% of 1-RM Power Jerk
*Sets 5-6 = @ 95% of 1-RM Power Jerk
C.
In 18 minutes, build to a 10-RM Clean Deadlift
The goal is to hold the exact same positions you do as when you perform a clean.
D.
Every 2 minutes, for 6 minutes (3 sets):
Glute Ham Raise x 6-8 reps
E.
Every 2 minutes, for 6 minutes (3 sets):
Supinated Grip Bent Over Row x 10 reps