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):
Tall Clean x 2 reps
B.
Every 2:30, for 25 minutes (10 sets):
Clean
*Sets 1-2 – 2 reps @ 65%
*Sets 3-4 – 2 reps @ 70%
*Set 5 – 2 reps @ 75%
*Set 6 – 1 rep @ 80%
*Set 7 – 1 rep @ 85%
*Set 8 – 1 rep @ 90%
*Sets 9-10 – 1 rep @ 93-96%
C.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 – 4 reps @ 75%
*Set 2 – 2 reps @ 85%
*Set 3 – 4 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 4 reps @ 85%
*Set 6 – 2 reps @ 90%
D.
In 20 minutes, build to a 1-RM Bench Press
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.