A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press)
x 4 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 2 minutes for 8 minutes (4 sets):
3-Position Clean x 1 rep
The 3 positions we are looking for are: Hip Clean, Mid Hang Clean, & Clean from the floor. Use this as a warm-up/preparation exercise. The focus is on getting warm & prepared, not getting to a heavy weight.
B.
In 25 minutes, build to a 1-RM Clean
C.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 5 reps @ 75%
*Set 4 – 3 reps @ 85%
*Set 5 – 5 reps @ 80%
*Set 6 – 3 reps @ 85%
D.
In 20 minutes, build to a 4-RM Bench Press
Followed by…
Every 2:30, for 5 minutes (2 sets):
Bench Press x 4 reps @ 95% of 4-RM weight
E.
Three sets of:
Sled Push x 100 feet
Choose a “moderate” weight so you can move it fast but that you’re not sprinting with.