A.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Clean + Power Jerk x 1 rep
*Set 1 = @ 80% of 1-RM Power Clean
*Sets 2-3 = @ 84% of 1-RM Power Clean
*Sets 4-5 = @ 87-90% of 1-RM Power Clean
B.
Every 3 minutes, for 12 minutes (4 sets):
Push Press x 6-7 reps @ your 10-RM Push Press weight
*Note: If you don’t know your 10-RM Push Press, establish that today instead of doing these sets.
C.
Every 2:30, for 12:30 (5 sets):
Front Squat
*Sets 1-2 = 3 reps @ 85%
*Sets 3-4= 4 reps @ 80%
*Set 5 = MAX repetitions at 82.5%
*Note: Set 5 – Load up 82.5% and perform as many reps as possible!
D.
Every 3 minutes, for 9 minutes (3 sets):
Step Ups to Parallel Box x 5 reps each leg
Aim for 2 heavy working sets
E.
Three sets of:
Strict Pull-Ups x 8 reps
Stationary Dips x 8 reps
(Add weight if possible)
Rest 60 seconds