A.
In 15 minutes, build to a 3-RM Muscle Snatch
Followed by…
Every 2:30, for 10 minutes (4 sets):
Muscle Snatch x 3 reps @90% of 3-RM Muscle Snatch
B.
Every 3:30, for 14 minutes (4 sets):
Back Squat x 8 reps @70% of 1-RM Back Squat
C.
Every 2:30, for 10 minutes (4 sets):
Seated DB Shoulder Press x 10 reps
Aim for three heavy working sets.
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 8 reps each leg
Aim for 2 heavy working sets.
E.
Four sets of:
V-Ups x 12 reps
Rest 30 seconds
Back Extension x 12 reps
Rest 60 seconds
DAY 8:
A.
Every 2 minutes, for 8 minutes (4 sets):
Press in Split Jerk Position x 5 reps
Aim for 3 heavy working sets.
B.
Every 3 minutes, for 24 minutes (8 sets):
Clean Pull + Clean + Front Squat + Jerk
Sets 1-2 – 2 reps @ 70% of 1-RM Clean & Jerk
Sets 3-4 – 2 reps @ 75% of 1-RM Clean & Jerk
Sets 5-6 – 1 rep @ 80% of 1-RM Clean & Jerk
Sets 7-8 – 1 rep @ 85% of 1-RM Clean & Jerk
C.
Every 3 minutes, for 9 minutes (3 sets):
Clean Deadlift x 8 reps @ 85% of 1-RM Clean & Jerk
D.
Every 2 minutes, for 8 minutes (4 sets):
Reverse Hyper x 15 reps @ 30% of Back Squat 1-RM
E.
Every 2 minutes, for 6 minutes (3 sets):
Bent Over Row x 10 reps