A.
Every 90 seconds, for 4:30 (3 sets):
Press in Split Jerk Position
x 5 reps
Build over the course of the 3 sets
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk
x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.
B.
Every 75 seconds, for 16:15 (13 sets):
Clean & Jerk x 1 rep @ 80%
C.
Every 2:30, for 10 minutes (4 sets):
Clean Pull with a 6 second lowering phase x 3 reps @ 95% of 1-RM Clean
D.
Every 3:30, for 21 minutes (6 sets):
Dead Stop Front Squat
*Sets 1-2 = 5 reps @ 80% of 5-RM Dead Stop Front Squat
*Sets 3-4 = 5 reps @ 85% of 5-RM Dead Stop Front Squat
*Sets 5-6 = 5 reps @ 90% of 5-RM Dead Stop Front Squat
E.
Three sets of:
Front Rack Reverse Lunges x 6 reps each leg
L-Sit x 20 seconds
Hanging Leg Raises x 10 reps
Rest 90 seconds