A.
In 13 minutes, build to: Front Squat x 1 rep @ 93%
B.
Every 2:30, for 25 minutes (10 sets):
Snatch
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 84%
*Set 5 = 1 rep @ 87%
*Set 6 = 1 rep @ 90%
*Sets 7-8 = 1 rep @ 93%
*Sets 9-10 = 2 reps @ 80-85%
C.
Every 3 minutes, for 21 minutes (7 sets):
Clean & Jerk x 2 reps
*Set 1 @ 65%
*Set 2 @ 70%
*Set 3 @ 75%
*Set 4 @ 80%
*Sets 5-7 @ 85%
D.
One Set of Tabata:
V-Ups
20 second on
10 second off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete
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A.
Front Squat x 1 – up to 365#
B.
Snatch x 2 x 2 / x 1 x 6 / x 2 x 2
165, 175, 190, 200, 205, 210, 215, 215, 195, 195#
C.
Clean & Jerk x 2
205, 220, 235, 250, 265, 265, 265#
D.
V-Up tabata – 70 reps