A.
Every 2 minutes, for 16 minutes (8 sets):
Mid Hang Power Snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 80% of 1-RM Power Snatch
*Sets 7-8 = 1 rep @ 85% of 1-RM Power Snatch
B.
Every 2 minutes, for 14 minutes (7 sets):
Mid Hang Power Clean
*Set 1 = 2 reps @ 70% of 1-RM Power Clean
*Sets 2-3 = 2 reps @ 75% of 1-RM Power Clean
*Sets 4-5 = 1 rep @ 80% of 1-RM Power Clean
*Sets 6-7 = 1 rep @ 85% of 1-RM Power Clean
C.
In 20 minutes, build to a 8-RM Deadlift
Rest 3 minutes, then:
Two sets of:
Deadlift x 8 reps @ 80% of 8-RM Deadlift weight
Rest 2:30 between sets
D.
Three sets of:
Glute Ham Raise x 6-8 reps
DB Shoulder Lateral Raise x 15 reps
Rest 60 seconds
E.
Every 3 minutes, for 9 minutes (3 sets):
Single Arm Front Rack Kettlebell Carry
x 100-ft Each Arm
Choose a KB weight that is challenging for all sets.