A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Power Snatch
*Sets 1-2 = 2 reps @ 70%
*Sets 3-4 = 2 reps @ 75%
*Sets 5-6 = 2 reps @ 80%
*Sets 7-8 = 1 rep @ 85%
B.
In 20 minutes, build to a 1-RM Power Jerk
C.
In 13 minutes build to:
Deadlift x 4-5 reps at 80% of 1-RM Deadlift
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 5 reps @ 65%
Speed deadlift just means that you are trying to move the bar as fast as possible on every repetition. Proper form & creating as much acceleration on the bar as possible is the goal.
C.
Every 2:30, for 10 minutes (4 sets):
Push Press x 3 reps @ 90-95% of 3-RM Push Press weight
*Note: If you don’t know your 3-RM Push Press, establish that today instead.
E.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Barbell Lunges x 5 reps each leg
V-Ups x 40 seconds
Aim for 2 heavy working sets.