A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch with a 2 second pause at mid-knee
*Sets 1-2 – 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 – 2 reps @ 80% of 1-RM Power Snatch
*Sets 5-6 – 1 rep @ 85% of 1-RM Power Snatch
*Sets 7-8 – 1 rep @ 90% of 1-RM Power Snatch
B.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 5 reps @ 75% of 1-RM Front Squat
C.
Every 2:30, for 10 minutes (4 sets):
Push Press x 4 reps @ 80% of 1-RM Push Press
D.
Every 3 minutes, for 12 minutes (4 sets):
Front Rack Barbell Lunges x 6 reps each leg
Aim for 2 heavy working sets.
E.
Four sets of:
Medicine Ball V-Ups x 15 reps
Rest 30 seconds
Back Extension x 10 reps
(Add a barbell on your back if possible)
Rest 60 seconds
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