A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch from mid blocks
*Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Power Snatch
*Sets 5-6 = 2 reps @ 85% of 1-RM Power Snatch
*Sets 7-8 = 1 rep @ 90% of 1-RM Power Snatch
(Bar should be at the middle of the knee when starting)
B.
In 18 minutes, establish a 1-RM BTN Power Jerk
C.
In 13 minutes build to:
Deadlift x 2 reps @ 85% of 1-RM Deadlift
Immediately followed by…
Every 90 seconds, for 7:30 (5 sets):
Speed Deadlift x 2 reps @ 75%
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 15 minutes, build to a 5-RM Push Press
At the 17 minute mark…
Every 2:30, for 5 minutes (2 sets):
Push Press x 3 reps @ your 5-RM weight
E.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Barbell Step-Up x 5 reps each leg
(Leg should be at parallel when stepping up. Aim for 2 heavy working sets)