A.
Every 2:30, for 10 minutes (4 sets):
Snatch Push Press + 3 Overhead Squats
(Place the bar on your back with your snatch grip. Perform 1 push press immediately followed by 3 overhead squats)
Build over the course of the 4 sets.
B.
Every 2 minutes, for 22 minutes (11 sets):
Snatch
*Sets 1-2 – 2 reps @ 70% of 1-RM Snatch
*Sets 3-4 – 2 reps @ 75% of 1-RM Snatch
*Sets 5-8 – 1 rep @ 80% of 1-RM Snatch
*Sets 9-11 – 1 rep @ 85% of 1-RM Snatch
C.
Every 3 minutes, for 9 minutes (3 sets):
Clean & Jerk x 2 reps @ 70% of 1-RM Clean & Jerk
Followed by…
Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk x 1 rep
*Sets 1-4 – @ 75% of 1-RM Clean & Jerk
*Sets 5-7 – @ 80% of 1-RM Clean & Jerk
D.
Every 2:30, for 10 minutes (4 sets):
Front Squat x 3 reps @ 75%
E.
Three sets of:
Prone Plank x 60 seconds
Rest 30 seconds
Hanging Leg Raises x 10 reps
Rest 60 seconds