A.
In 15 minutes, build to a 3-RM Muscle Snatch
Followed by…
Every 2:30, for 10 minutes (4 sets):
Muscle Snatch x 3 reps @ 90% of 3-RM Muscle Snatch
B.
Every 3:30, for 14 minutes (4 sets):
Back Squat x 8 reps @ 70% of 1-RM Back Squat
C.
Every 2:30, for 10 minutes (4 sets):
Seated DB Shoulder Press x 10 reps
Aim for three heavy working sets.
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 8 reps each leg
Aim for 2 heavy working sets.
E.
Four sets of:
V-Ups x 12 reps
Rest 30 seconds
Back Extension x 12 reps
Rest 60 seconds