A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Receiving Position x 5 reps
Build over the course of the 4 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Every 2:30, for 20 minutes (8 sets):
1 Snatch Pull + 2 Hang Snatches
x 1 rep
*Sets 1-2 = @ 65% of 1-RM Snatch
*Sets 3-4 = @ 70% of 1-RM Snatch
*Sets 5-6 = @ 75% of 1-RM Snatch
*Sets 7-8 = @ 80% of 1-RM Snatch
(Perform a snatch pull, then, perform 2 hang snatches. For the hang repetitions- lower the bar to just above the knee)
C.
Every 3 minutes, for 24 minutes (8 sets):
Clean & Jerk x 2 reps
*Sets 1-3 = @ 70%
*Sets 4-6 = @ 75%
*Sets 7-8 = @ 80%
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squats x 8 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Hip Extension x 10 reps
Russian Twists x 30 seconds
Rest 60 seconds
Place a barbell on your back for the hip extension if possible.