A.
Every 2:30, for 10 minutes (4 sets):
Snatch Push Press + 2 Overhead Squats
(Place the bar on your back with your snatch grip. Perform 1 push press immediately followed by 2 overhead squats)
Build over the course of the 4 sets.
B.
Every 2 minutes, for 22 minutes (11 sets):
Snatch
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*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch
*Sets 6-7 = 2 reps @ 80% of 1-RM Snatch
*Sets 8-11 = 1 rep @ 85% of 1-RM Snatch
C.
Every 2:30, for 15 minutes (6 sets):
Clean + Clean & Jerk
*Sets 1-3 = @ 80% of 1-RM Clean & Jerk
*Sets 4-6 = @ 85% of 1-RM Clean & Jerk
D.
Every 2:30, for 10 minutes (4 sets):
Front Squat x 4 reps @ 80%
E.
Three sets of:
Prone Plank x 60 seconds
Rest 30 seconds
Hanging Leg Raises x 10 reps
Rest 60 seconds
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