A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press in Receiving Position x 5 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press + Overhead Squat x 1 rep
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Behind the Neck Press in Split Jerk Position x 3 reps
B.
Every 2:30, for 30 minutes (12 sets):
Snatch x 1 rep
*Set 1 @ 70% of 1-RM Snatch
*Set 2 @ 75% of 1-RM Snatch
*Sets 3-6 @ 80% of 1-RM Snatch
*Sets 7-9 @ 85% of 1-RM Snatch
*Sets 10-12 @ 90% of 1-RM Snatch
C.
Every 3 minutes, for 21 minutes (7 sets):
Clean & Jerk x 1 rep
*Set 1 @ 65% of 1-RM Clean & Jerk
*Set 2 @ 70% of 1-RM Clean & Jerk
*Set 3 @ 75% of 1-RM Clean & Jerk
*Set 4 @ 80% of 1-RM Clean & Jerk
*Sets 5-7 @ 85% of 1-RM Clean & Jerk
D.
Every 2:30, for 10 minutes (4 sets):
Front Squat x 3 reps @ 90% of 1-RM Clean & Jerk
E.
Three sets of:
L-Sit x 25 seconds
Rest 30 seconds
Hanging Leg Raises x 15 reps
Rest 60 seconds