A.
In 13 minutes, build to: Front Squat x 3 reps @ 80%
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Set 1 = @ 70%
*Set 2 = @ 75%
*Set 3 = @ 80%
*Set 4 = @ 85%
*Set 5 = @ 90%
*Set 6 = @ 94%
*Set 7 = @ 98%
*Sets 8-10 = @ 101%+
(Goal here is to find a 1-RM Snatch for the day)
C.
Every 3 minutes, for 18 minutes (6 sets):
Clean & Jerk x 1 rep
*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%
*Sets 5-6 = @ 90%
D.
Four sets of:
Barbell Rollout x 10 reps
Rest 30 seconds
Superman Hold x 30 seconds
Rest 60 seconds