A.
Every 2 minutes, for 8 minutes (4 sets):
Squat Jerk x 3 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 minutes, for 12 minutes (6 sets):
Power Clean with a 2 second pause at knee x 1 rep
*Set 1 = @ 75% of 1-RM Power Clean
*Set 2 = @ 80% of 1-RM Power clean
*Set 3 = @ 84% of 1-RM Power Clean
*Set 4 = @ 87% of 1-RM Power Clean
*Sets 5-6 = @ 90% of 1-RM Power Clean
C.
Every 2:30, for 12:30 (5 sets):
Front Squat
*Set 1 = 3 reps @ 80%
*Sets 2-3 = 3 reps @ 85%
*Set 4 = 3 reps @ 90%
*Set 5 = MAX reps @ 80%
D.
Every 2:30, for 10 minutes (4 sets):
Push Press x 5 reps @ 93% of 5-RM weight
E.
Four sets of:
Superman Rocks x 30 seconds
Rest 30 seconds
L-Sit x 20 seconds
Rest 30 seconds