A.
Every minute, on the minute, for 10 minutes (10 sets):
Power Snatch
x 1 rep @ 85%
B.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean
+ Power Jerk x 1 rep @ 85%
C.
Every 3 minutes, for 18 minutes (6 sets):
Enderton Front Squat Complex
x 1 rep
*Set 1 = @ 93-95% of 1-RM Enderton Front Squat Complex
*Sets 2-3 = @ 90% of 1-RM Enderton Front Squat Complex
*Sets 4-5 = @ 85% of 1-RM Enderton Front Squat Complex
*Set 6 = @ 80% of 1-RM Enderton Front Squat Complex
*Note: If you do not know your 1-RM in this complex, establish a 1-RM today instead of doing these sets.
(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)
D.
Four sets of:
Pull-Ups x 10 reps
Rest 90 seconds
E.
Three sets of:
Romanian Deadlift x 10 reps
Rest 90 seconds
(Goal weight should be 70-75% of 1-RM Clean)