A.
Every 90 seconds, for 10:30 (7 sets):
Slow Pull Power Snatch
x 1 rep
*Sets 1-2 = @ 75% of 1-RM Power Snatch
*Sets 3-4 = @ 80% of 1-RM Power Snatch
*Sets 5-7 = @ 85% of 1-RM Power Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk
*Sets 1-2 = 2 reps @ 75%
*Sets 3-4 = 2 reps @ 80%
*Sets 5-6 = 1 rep @ 85%
C.
Every 2:30, for 12:30 (5 sets):
Back Squat
*Set 1 = 2 reps @ 85%
*Set 2 = 4 reps @ 80%
*Set 3 = 2 reps @ 85-90%
*Set 4 = 4 reps @ 80-85%:
*Set 5 = MAX repetitions at 88%
*Note: Set 5 – Load up 88% and perform as many reps as possible!
D.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Barbell Lunges x 5 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
V-Ups x 30 seconds
Hip Extension on GHD Machine x 10 reps
Rest 60 seconds
Place a barbell on your back for the Hip Extension if possible.