A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance + Overhead Squat x 1 rep
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Behind the Neck Press in Split Jerk Position x 4 reps
B.
Every 2:30, for 25 minutes (10 sets):
Snatch
*Sets 1-2 – 2 reps @ 70% of 1-RM Snatch
*Sets 3-4 – 2 reps @ 75% of 1-RM Snatch
*Set 5 – 1 rep @ 80% of 1-RM Snatch
*Set 6 – 1 rep @ 85% of 1-RM Snatch
*Set 7 – 1 rep @ 90% of 1-RM Snatch
*Sets 8-10 – 2 reps @ 80-85% of 1-RM Snatch
C.
Every 3 minutes, for 24 minutes (8 sets):
Clean & Jerk x 1 rep
*Set 1 – @ 70% of 1-RM Clean & Jerk
*Set 2 – @ 75% of 1-RM Clean & Jerk
*Set 3 – @ 80% of 1-RM Clean & Jerk
*Set 4 – @ 85% of 1-RM Clean & Jerk
*Sets 5-6 – @ 90% of 1-RM Clean & Jerk
*Sets 7-8 – @ 85% of 1-RM Clean & Jerk
D.
Every 2:30, for 10 minutes (4 sets):
Front Squat x 3 reps @ 80% of 1-RM Clean & Jerk
E.
Three sets of:
Weighted Prone Plank Hold x 60 seconds
Rest 30 seconds
Hanging Leg Raises x 12 reps
Rest 60 seconds