A.
Every 2 minutes, for 14 minutes (7 sets):
Power Snatch with a 2 second pause at knee
*Sets 1-3 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 4-7 = 2 reps @ 80% of 1-RM Power Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean with a 3 second pause at knee
*Sets 1-3 = 2 reps @ 75% of 1-RM Power Clean
*Sets 4-6 = 2 reps @ 80% of 1-RM Power Clean
C.
Every 4 minutes, for 16 minutes (4 sets):
Deadlift x 8 reps @ 80-90% of 8-RM weight from last week
*If you don’t know your 8-RM, establish that today instead of doing these sets
D.
Three sets of:
Glute Ham Raise x 6-8 reps
DB Shoulder Front Raise x 20 reps
Rest 60 seconds
E.
Three sets of:
Farmers Carry x 60 feet
Choose a pair of DB’s, KB’s, or Farmers Walk handles that are challenging for you. If you can’t load up a weight that is challenging for you, just walk very slow.