A.
Every 90 seconds, for 9 minutes (6 sets):
Snatch High Pull
+ Hang Power Snatch x 1 rep @ 65-75% of 1-RM Power Snatch
B.
In 16 minutes, build to a “Heavy” but not quite maximal set of 1 in this:
Power Clean + 3 Push Press
C.
Every 3 minutes, for 15 minutes (5 sets):
Enderton Front Squat Complex x 1 rep @ 75% of your 1-RM in this 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.
Two sets of:
Banded March
x 3 minutes
Rest 90 seconds
E.
Three sets of:
Single-Arm DB Row x 8 reps
Weighted Plank x 45 seconds
Rest 60 seconds