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 minutes, for 4 minutes (2 sets):
Push Press in Split Jerk Position x 5 reps
B.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk x 1 rep
*Sets 1-3 = @ 60% of 1-RM Clean & Jerk
*Sets 4-6 = @ 70% of 1-RM Clean & Jerk
C.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat
*Sets 1-2 = 10 reps @ 55%
*Sets 3-4 = 10 reps @ 60%
D.
Every 2:30, for 10 minutes (4 sets):
Reverse Hyper x 20 reps @ 30% of Back Squat 1-RM
E.
Every 2 minutes, for 6 minutes (3 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.