A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Receiving Position x 5 reps
B.
Every 2:30, for 25 minutes (10 sets):
Snatch
*Sets 1-2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 94%
*Set 7 – 1 rep @ 85%
*Set 8 – 1 rep @ 90%
*Set 9 – 1 rep @ 94%
*Set 10 – 1 rep @ 97%
C.
In 25 minutes, establish a 2-RM Back Squat
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 5 reps each leg
Build over the course of the 3 sets.
E.
Four sets of:
Dips x 4 reps
Rest 30 seconds
Hanging Leg Raises x 30 seconds
Rest 60 seconds