A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Push Press + 2 Overhead Squat x 1 rep
Build over the course of the 4 sets.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Behind the Neck Press in Split Jerk Position x 4 reps
Build over the course of the 3 sets.
B.
Every 2 minutes, for 24 minutes (12 sets):
Snatch
*Sets 1-2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 2 reps @ 80%
*Set 8 – 1 rep @ 85%
*Set 9 – 1 rep @ 90%
*Set 10 – 1 rep @ 95%
*Set 11 – 2 reps @ 85%
*Set 12 – 1 rep @ 90%
C.
Every 3 minutes, for 24 minutes (8 sets):
Clean + Front Squat + Jerk x 1 rep
*Set 1 – @ 70% of 1-RM Clean & Jerk
*Set 2 – @ 75% of 1-RM Clean & Jerk
*Set 3 – @ 80% of 1-RM Clean & Jerk
*Set 4 – @ 85% of 1-RM Clean & Jerk
*Set 5 – @ 90% of 1-RM Clean & Jerk
*Set 6 – @ 94% of 1-RM Clean & Jerk
*Sets 7-8 – @ 85% of 1-RM Clean & Jerk
D.
Every 2:30, for 10 minutes (4 sets):
Reverse Hyper x 15 reps @ 35% of Back Squat 1-RM
E.
Every 2 minutes, for 8 minutes (4 sets):
Chin-Ups x 5 reps
Add weight if possible.