A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets
Followed by…
Every 2:30, for 10 minutes (4 sets):
Jerk Grip Overhead Squat x 5 reps
(Primary goal here is mobility work. If mobility is an issue, stay really light & go as low as you can. If mobility is not an issue, build over the course of the 4 sets)
B.
In 25 minutes, build to a 1-RM in this complex: 2 Cleans + 1 Jerk
C.
In 20 minutes, build to a 10-RM Back Squat
At the 23 minute mark…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 6 reps @ your 10-RM weight from today
D.
Every 2 minutes, for 8 minutes (4 sets):
Reverse Hyper x 15 reps @ 40% of Back Squat 1-RM
E.
Every 2 minutes, for 8 minutes (4 sets):
Prone Bench Row x 8 reps
L-Sit x 15-20 seconds
*Prone Bench Row – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench. Goal is to pull the bar UP to the bench explosively & lower down the bar under control.