A.
Every 2:30, for 10 minutes (4 sets):
3-Position Snatch x 1 rep
Start with the empty bar for set 1 then build to no more than 60% across the other sets. This is a positioning / warmup exercise, not meant to be heavy.
B.
Every 2 minutes, for 22 minutes (11 sets):
Snatch
*Sets 1-2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 80% of 1-RM Snatch
*Sets 6-8 = 2 reps @ 85% of 1-RM Snatch
*Sets 9-11 = 1 rep @ 90% of 1-RM Snatch
C.
Every 2:30, for 15 minutes (6 sets):
Clean + 2 Jerks
*Sets 1-3 = @ 80% of 1-RM Clean & Jerk
*Sets 4-6 = @ 85% of 1-RM Clean & Jerk
Perform a clean, then, without dropping the bar, perform 2 jerks.
D.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 4 reps @ 78-83%
E.
Three sets of:
Prone Plank x 60 seconds
Rest 30 seconds
Hanging Leg Raises x 10 reps
Rest 60 seconds