A.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Push Press + Overhead Squat x 1 rep
(Place the bar on your back with your snatch grip. Perform 1 push press immediately followed by 1 overhead squat)
Build over the course of the 6 sets.
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch + Overhead Squat x 1 rep
*Set 1 @ 70% of 1-RM Snatch
*Set 2 @ 75% of 1-RM Snatch
*Set 3 @ 80% of 1-RM Snatch
*Sets 4-6 @ 85% of 1-RM Snatch
*Set 7-8 @ 90% of 1-RM Snatch
C.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk
*Set 1 – 1 rep @ 70%
*Set 2 – 1 rep @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 2 reps @ 75%
*Set 7 – 2 reps @ 80%
*Set 8 – 2 reps @ 85%
D.
Every 2 minutes, for 8 minutes (4 sets):
Glute Ham Raise x 6-8 reps
E.
Every 2 minutes, for 8 minutes (4 sets):
Bent Over Row x 10 reps