A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Press from Receiving x 3 reps @ 2111
Built over the course of the four sets.
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Sets 1-2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 88%
*Set 7 – 1 rep @ 92%
*Set 8 – 1 rep @ 95%
*Sets 9-10 – 1 rep @ 80-85%
C.
Every 3 minutes, for 12 minutes (4 sets):
Glute Ham Raise x 8 reps
D.
Every 2:30, for 10 minutes (4 sets):
Strict Supinated-Grip Pull-Ups x 3 reps
(add weight if possible)