A.
Every minute, on the minute, for 14 minutes (14 sets):
Power Snatch x 1 rep @ 75% of 1-RM Power Snatch
B.
Every minute, on the minute, for 12 minutes (12 sets):
Power Clean + Power Jerk x 1 rep @ 75% of 1-RM Power Clean & Power Jerk
C.
In 24 minutes, establish a 1-RM Enderton Front Squat Complex
(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)
D.
Two sets of:
Bearhug Sandbag Carry x 200 meters
Rest as needed between sets
E.
Every 2 minutes, for 6 minutes (3 sets):
Prone Bench Row
x 8 reps
L-Sit x 15-20 seconds
*Prone Bench Row – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench. Goal is to pull the bar UP to the bench explosively & lower down the bar under control.