A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch x 1 rep
*Sets 1-2 = @ 70% of 1-RM Power Snatch
*Sets 3-4 = @ 75% of 1-RM Power Snatch
*Sets 5-6 = @ 80% of 1-RM Power Snatch
*Sets 7-8 = @ 85% of 1-RM Power Snatch
B.
In 20 minutes, establish a 1-RM Power Jerk
C.
Every 2 minutes, for 10 minutes (5 sets):
Speed Deadlift x 4 reps @ 65% of 1-RM Deadlift
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.
D.
In 18 minutes, build to a 1-RM Push Press
E.
Every 3 minutes, for 6 minutes (2 sets):
Barbell Step-Up x 5 reps each leg
(Leg should be at parallel when stepping up. Aim for 2 heavy working sets)
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