A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Receiving Position x 5 reps
Followed by…
Every minute, on the minute, for 6 minutes (6 sets):
Snatch Grip Push Jerk + Overhead Squat x 1 rep
Build over the course of the 6 sets.
B.
Every 2:30, for 25 minutes (10 sets):
Snatch Pull + Snatch x 1 rep
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
*Sets 7-8 = @ 90%
*Sets 9-10 = @ 85%
C.
Every 2:30, for 20 minutes (8 sets):
Back Squat
*Set 1 = 3 reps @ 75%
*Set 2 = 1 rep @ 85%
*Set 3 = 3 reps @ 80%
*Set 4 = 1 rep @ 90%
*Set 5 = 3 reps @ 85%
*Set 6 = 1 rep @ 95%
*Set 7 = 3 reps @ 85-90%
*Set 8 = 1 rep @ 95-98%
D.
Every 3 minutes, for 12 minutes (4 sets):
Barbell Lunges x 6 reps each leg
Build over the course of the 4 sets.
E.
Four sets of:
Dips x 8 reps
Rest 30 seconds
Hanging Leg Raises x 30 seconds
Rest 60 seconds