A.
Every minute, on the minute, for 6 minutes (6 sets):
Tall Snatch x 1 rep
Start with the empty bar & slowly add weight as you go.
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Set 1 = @ 70%
*Set 2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-7 = @ 85%
*Sets 8-10 = @ 90%
C.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 1 rep
*Sets 1-2 = @ 85%
*Sets 3-4 = @ 90%
*Sets 5-6 = @ 90-95%
D.
Three sets of:
Hip Extension on GHD Machine x 8 reps
Hanging Leg Raises x 10 reps
Rest 30 seconds
*Place a barbell or plate on your back if possible for the Hip Extension.
E.
1 Set Tabata of: V-Ups:
20sec on
10sec off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete