A.
Every 90 seconds, for 6 minutes (4 sets):
Drop to Split x 5 reps
Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.
B.
Every 90 seconds, for 15 minutes (10 sets):
Clean & Jerk x 1 rep @ 85%
C.
Every 2:30, for 10 minutes (4 sets):
Clean Pull with a 3 second pause at knee x 3 reps @ 100% of 1-RM Clean
D.
In 20 minutes, build to a 5-RM Dead Stop Front Squat
E.
Three sets of:
Barbell Lunges x 6 reps each leg
Plank x 60 seconds
Ab Rollout x 10 reps
Rest 90 seconds