A.
In 13 minutes, build to: Front Squat x 1 rep @ 93%
B.
Every 2:30, for 25 minutes (10 sets):
Snatch
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 84%
*Set 5 = 1 rep @ 87%
*Set 6 = 1 rep @ 90%
*Sets 7-8 = 1 rep @ 93%
*Sets 9-10 = 2 reps @ 80-85%
C.
Every 3 minutes, for 21 minutes (7 sets):
Clean & Jerk x 2 reps
*Set 1 = @ 65%
*Set 2 = @ 70%
*Set 3 = @ 75%
*Set 4 = @ 80%
*Sets 5-7 = @ 85%
D.
One Set Tabata of V-Ups:
20 seconds on
10 seconds off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete
E.
One set of:
Sandbag bearhug carry x 400m
Pick a weight that is challenging, but that you don’t drop the sandbag more than 2 times.