A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press)
x 5 reps
Built over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.
B.
Every 2 minutes, for 16 minutes (8 sets):
Clean from high blocks x 2 reps
*Sets 1-3 @ 75% of 1-RM Clean
*Sets 4-6 @ 80% of 1-RM Clean
*Sets 7-8 @ 85% of 1-RM Clean
(Block height should be set so the bar is just above the knee cap)
C.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch with no hookgrip & no moving feet x 1 rep
*Sets 1-3 @ 85% of 2RM weight
*Sets 4-6 @ 90% of 2RM weight
*Sets 7-8 @ 95% of 2RM weight
(Perform a snatch without using a hookgrip and without moving your feet. Your pull should begin with your feet already in your receiving position)
D.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 5 reps @ 75%
E.
Every 2 minutes, for 8 minutes (4 sets):
Romanian Deadlift x 8 reps
Build over the course of the 4 sets.