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 90 seconds, for 12 minutes (8 sets):
Clean from low blocks x 2 reps
*Sets 1-4 = @ 60% of 1-RM Clean
*Sets 5-8 = @ 70% of 1-RM Clean
(Block height should be set so the bar is below the knee cap)
C.
Every minute, on the minute, for 8 minutes (8 sets):
Hip Snatch x 1 rep
*Sets 1-4 = @ 70% of 1-RM Hip Snatch
*Sets 5-8 = @ 75% of 1-RM Hip Snatch
D.
Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 3 reps @ 75%
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