A.
Every minute, on the minute, for 11 minutes (11 sets):
Power Snatch
x 1 rep @ 80% of 1-RM Power Snatch
B.
Every minute, on the minute, for 9 minutes (9 sets):
Power Clean + Power Jerk x 1 rep @ 80% of 1-RM Power Clean & Power Jerk
C.
Every 3 minutes, for 15 minutes (5 sets):
Enderton Front Squat Complex x 1 rep
*Set 1 = @ 80% of 1-RM Enderton Front Squat Complex
*Sets 2-3 = @ 85% of 1-RM Enderton Front Squat Complex
*Sets 4-5 = @ 90% 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.
Three sets of:
Sled Push x 100 feet
Rest 90 seconds
Use moderate weight. You shouldn’t be able to sprint with it but you also shouldn’t have to walk it.
E.
Every 2 minutes, for 6 minutes (3 sets):
Prone Bench Row
x 8 reps
L-Sit x 15-20 seconds
*Prone Bench Row – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench. Goal is to pull the bar UP to the bench explosively & lower down the bar under control.