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.
Every minute, on the minute, for 4 minutes (4 sets):
Muscle Clean
x 2 reps
B.
Every 2 minutes, for 20 minutes (10 sets):
Clean Lift-Off
+ Clean + Hang Clean x 1 rep
*Sets 1-2 @ 65% of 1-RM Clean
*Sets 3-4 @ 70% of 1-RM Clean
*Sets 5-6 @ 75% of 1-RM Clean
*Sets 7-8 @ 80% of 1-RM Clean
*Sets 9-10 @ 85% of 1-RM Clean
C.
In 20 minutes, build to a 3-RM Back Squat
D.
In 15 minutes, build to a 7-RM Bench Press
Followed by…
Every 2:30, for 5 minutes (2 sets):
Bench Press x 7 reps @ 90% of 7-RM weight
E.
Three sets of:
Farmers Carry x 60 feet
Choose a pair of DB’s, KB’s, or Farmers Walk handles that are challenging for you.