A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
3-Position Clean x 1 rep
Build over the course of the 4 sets but to no higher than 60% of 1-RM Clean.
(The 3-positions are: High Hang, Mid-Knee, & Below Knee. Bring the bar to the High Hang, perform a Clean, lower it to Mid-Knee, perform a clean, lower it to Below Knee & perform a clean).
B.
In 25 minutes, build to a 1-RM Clean + Front Squat + Jerk.
(Limit yourself to 2 misses for the day before moving on).
C.
Every 2 minutes, for 14 minutes (7 sets):
Snatch x 2 reps
*Sets 1-3 – @ 75% of 1-RM
*Sets 4-5 – @ 80% of 1-RM
*Sets 6-7 – @ 85% of 1-RM
D.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat x 2 reps
*Sets 1-2 – @ 85%
*Sets 3-4 – @ 88%
*Sets 5-6 – @ 92%
*Set 7 – @ 96%
E.
Every 2:30, for 10 minutes (4 sets):
Glute Ham Raises x 8 reps