A.
Every 2 minutes, for 12 minutes (6 sets):
Hang Power Snatch x 2 reps
*Sets 1-3 = @ 75% of 1-RM Power Snatch
*Sets 4-6 = @ 80% of 1-RM Power Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Power Clean
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x 2 reps
*Sets 1-3 = @ 75% of 1-RM Power Clean
*Sets 4-6 = @ 80% of 1-RM Power Clean
C.
In 22 minutes, build to a 10-RM Deadlift
Rest 3 minutes, then:
Two sets of:
Deadlift x 10 reps @ 85% of 10-RM Deadlift weight
D.
Three sets of:
Glute Ham Raise x 6 reps
DB Shoulder Lateral Raise x 15 reps
Rest 60 seconds
E.
Three sets of:
Farmers Carry x 60 feet
Choose a pair of DB’s, KB’s, or Farmers Walk handles that are challenging for you. If you can’t load up a weight that is challenging for you, just walk very slow.