A.
In 13 minutes, build to: Front Squat x 2 reps @ 85%
In the 13 minutes, you’re just working up to 1 set of 2 reps at 85%. This is meant to be a warmup/primer for the following Snatch/Clean & Jerk work.
B.
Every 2 minutes, for 22 minutes (11 sets):
Snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch
*Sets 6-7 = 2 reps @ 80% of 1-RM Snatch
*Sets 8-11 = 1 rep @ 85% of 1-RM Snatch
C.
Every 2:30, for 15 minutes (6 sets):
Clean + Clean & Jerk
*Sets 1-3 = @ 80% of 1-RM Clean & Jerk
*Sets 4-6 = @ 85% of 1-RM Clean & Jerk
D.
One Set Tabata V-Ups:
20 seconds on
10 seconds off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete
E.
One set of:
Sandbag bearhug carry x 400m
Pick a weight that is challenging, but that you don’t drop the sandbag more than 2 times.