A.
Every 2 minutes, for 10 minutes (5 sets):
Clean Grip Overhead Squat x 5 reps
Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Every 90 seconds, for 9 minutes (6 sets):
Hip Power Clean
*Sets 1-2 – 2 reps @ 80% of 1-RM Power Clean
*Sets 3-4 – 2 reps @ 85% of 1-RM Power Clean
*Sets 5-6 – 1 rep @ 90% of 1-RM Power Clean
(Bring to the bar into your power position and perform a power clean. Bar should not lower at all once it is raised into the hang position)
C.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 10 reps @ 85% of 10-RM weight
D.
Every 3 minutes, for 9 minutes (3 sets):
Bench Press x 10 reps @ 70%
E.
Four sets of:
Hip Extension on GHD Machine x 12 reps
(Add weight if possible)
Rest 30 seconds
Hanging Leg Raises x 8 reps
Rest 30 seconds