A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch with a 2 second pause at knee
*Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 = 1 rep @ 80% of 1-RM Power Snatch
*sets 5-6 = 1 rep @ 85% of 1-RM Power Snatch
B.
Every 2:30, for 15 minutes (6 sets):
Back Squat
*Sets 1-3 = 4-5 reps @ 75%
*Sets 4-6 = 3-4 reps @ 80%
Aim for 5 reps on the first 3 sets, and 4 reps on the final 3 sets. Focus on moving as explosively as possible on all reps
C.
Every 2:30, for 10 minutes (4 sets):
Seated DB Shoulder Press x 10 reps
Aim for three heavy working sets.
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 8 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
V-Ups x 20 seconds
Hip Extension on GHD Machine x 10 reps
Rest 60 seconds
Place a barbell on your back for the Hip Extension if possible.