A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch with a 3 second pause at knee
*Sets 1-2 – 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 – 2 reps @ 80% of 1-RM Power Snatch
*Sets 5-6 – 1 rep @ 85% of 1-RM Power Snatch
*Sets 7-8 – 1 rep @ 90% of 1-RM Power Snatch
B.
Every 2 minutes, for 8 minutes (4 sets):
Jerk In Split Position x 3 reps
Build over the course of the 4 sets.
C.
Every 2:30, for 15 minutes (6 sets):
Behind The Neck Power Jerk x 3 reps
*Sets 1-2 @ 75% of 1-RM
*Sets 3-4 @ 80% of 1-RM
*Sets 5-6 @ 85% of 1-RM
D.
Every 3 minutes, for 12 minutes (4 sets):
Snatch Grip Deadlift x 5 reps @ 90-95% of 5-RM weight
E.
Every 2 minutes, for 8 minutes (4 sets):
Chinese Row x 8 reps
(Chinese Rows – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench)