A.
In 13 minutes, build to: Front Squat x 3 reps @ 80%
In the 13 minutes, you’re just working up to 1 set of 3 reps at 80%. This is meant to be a warmup/primer for the following Snatch/Clean & Jerk work.
B.
Every 2:30, for 25 minutes (10 sets):
Snatch
*Sets 1-5 = 2 reps @ 75-80%
*Sets 6-10 = 1 rep @ 85%
C.
Every 2:30, for 25 minutes (10 sets):
Clean & Jerk
*Sets 1-5 = 2 reps @ 75-80%
*Sets 6-10 = 1 rep @ 85%
D.
One Set of Tabata 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.
Two sets of:
Farmers Walk x 200m
Pick a weight that is challenging, but that you don’t drop the weight more than 2 times. You can use DB’s or KB’s.