A.
Every 2 minutes, for 14 minutes (7 sets):
Hang Power Snatch
*Sets 1-2 = 2 reps @ 75%
*Set 3 = 2 reps @ 80%
*Set 4 = 1 rep @ 84%
*Set 5 = 1 rep @ 87%
*Sets 6-7 = 1 rep @ 90%
B.
Every 2 minutes, for 12 minutes (6 sets):
2 Power Cleans + Power Jerk x 1 rep
*Sets 1-2 = @ 80% of 1-RM Power Jerk
*Sets 3-4 = @ 85% of 1-RM Power Jerk
*Sets 5-6 = @ 90% of 1-RM Power Jerk
C.
Every 3 minutes, for 12 minutes (4 sets):
Clean Deadlift x 8 reps @ 90-95% of 10-RM
*If you don’t know your 10-RM in this exercise – establish that today instead of doing these sets.
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 reps
E.
Every 2 minutes, for 6 minutes (3 sets):
Bent Over Row x 10 reps