A.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Snatch
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+ Overhead Squat x 1 rep
*Sets 1-2 = @ 78% of 1-RM Power Snatch
*Sets 3-4 = @ 83% of 1-RM Power Snatch
*Sets 5-6 = @ 88% of 1-RM Power Snatch
B.
In 20 minutes, build to a 1-RM Split Jerk
C.
Every 2:30, for 12:30 (5 sets):
Back Squat
*Set 1 = 2 reps @ 88%
*Set 2 = 4 reps @ 80%
*Set 3 = 2 reps @ 90-93%
*Set 4 = 4 reps @ 85%
*Set 5 = MAX repetitions at 92%
*Note: Set 5 – Load up 92% and perform as many reps as possible!
D.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Barbell Lunges x 5 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
V-Ups x 45 seconds
Good Mornings x 8 reps
Rest 60 seconds
Place a barbell on your back for the Hip Extension if possible.