A.
Every 90 seconds, for 6 minutes (4 sets):
Muscle Clean x 3 reps
Build over the course of the 4 sets.
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean
x 3 reps
Build over the course of the 4 sets.
B.
Every 2:30, for 20 minutes (8 sets):
Clean
*Set 1 – 2 reps @ 75%
*Set 2 – 1 rep @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 91%
*Set 5 – 1 rep @ 96%
*Sets 6-8 – 1 rep @ 101%+
The goal today is to find a 1-RM Clean.
C.
Every 2 minutes, for 14 minutes (7 sets):
Snatch without moving feet x 1 rep
*Sets 1-2 @ 70% of 1-RM Snatch
*Sets 3-4 @ 75% of 1-RM Snatch
*Sets 5-7 @ 80% of 1-RM Snatch
Start your pull with your feet in your landing position. Your heels can come up in the finish, but, your feet should not leave the platform.
D.
In 20 minutes, establish a 3-RM Front Squat
E.
Every 2:30, for 10 minutes (4 sets):
Glute Ham Raises x 6 reps