A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Built over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.
B.
Every 2:30, for 20 minutes (8 sets):
Clean from high blocks
*Sets 1-3 = 3 reps @ 70% of 1-RM Clean
*Sets 4-6 = 3 reps @ 75% of 1-RM Clean
*Sets 7-8 = 2 reps @ 80% of 1-RM Clean
(Block height should be set so the bar is just above the knee cap)
C.
In 15 minutes, build to a 2RM:
Snatch with no hookgrip & no moving feet
(Perform a snatch without using a hookgrip and without moving your feet. Your pull should begin with your feet already in your receiving position)
D.
In 20 minutes, establish a 1-RM Enderton Front Squat Complex
(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)
E.
Every 2 minutes, for 8 minutes (4 sets):
Romanian Deadlift x 8 reps
Build over the course of the 4 sets.