A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Followed by:
Every 90 seconds, for 6 minutes (4 sets):
Press in Split Jerk Position x 5 reps
Aim for 3 heavy working sets.
B.
Every 3 minutes, for 12 minutes (4 sets):
3 Cleans + 1 Jerk
*Set 1 = @ 75% of 1-RM Clean & Jerk
*Set 2 = @ 80% of 1-RM Clean & Jerk
*Sets 3-4 = @ 85% of 1-RM Clean & Jerk
(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)
At the 13 minute mark. . .
Every 2:30, for 5 minutes (2 sets):
Clean & Jerk x 1 rep @ 90% of 1-RM Clean & Jerk
C.
Every 2:30, for 10 minutes (4 sets):
2″ Deficit Deadlift x 5 reps
Start at 60% of your 1-RM Deadlift and work up across the 4 sets.
D.
Four sets of:
Reverse Hyper x 12 reps @ 40% of Back Squat 1-RM
Single Arm DB Row x 8 reps each arm
Rest 60 seconds
E.
Two sets of:
Farmers Walk x 200m
Pick a weight that is challenging, but that you don’t drop the weight more than 2 times. You can use DB’s or KB’s.