A.
In 20 minutes, build to a 1-RM Power Snatch
B.
In 20 minutes, build to a 3-RM Front Squat
Followed by…
Every 3 minutes, for 9 minutes (3 sets):
Front Squat x 3 reps @ 85% of 3-RM
C.
In 15 minutes, build to a 3-RM Push Press
Followed by…
Every 3 minutes, for 9 minutes (3 sets):
Push Press x 3 reps @ 85% of 3-RM
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Step-Up x 5 reps each leg
(Leg should be at parallel when stepping up. Aim for 2 heavy working sets)
E.
Four sets of:
Medicine Ball V-Ups x 15 reps
Rest 30 seconds
Back Extension x 8 reps
(Add a barbell on your back if possible)
Rest 60 seconds
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