A.
Every 2:30, for 10 minutes (4 sets):
Jerk in Split Jerk Position x 4 reps
Build over the course of the 4 sets
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Jerk Grip Overhead Squat x 3 reps
(Primary goal here is mobility work. If mobility is an issue, stay really light & go as low as you can. If mobility is not an issue, build over the course of the 3 sets)
B.
Every 4 minutes, for 28 minutes (7 sets):
Clean + 2 Front Squats + Jerk x 1 rep
*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = @ 75% of 1-RM Clean & Jerk
*Sets 5-6 = @ 80% of 1-RM Clean & Jerk
*Set 7 = @ 85% of 1-RM Clean & Jerk
C.
In 15 minutes, establish a 4-RM Back Squat
Rest 3 minutes, then begin:
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 4 reps @ 92.5% of 4-RM weight
D.
Every 2:30, for 10 minutes (4 sets):
Reverse Hyper x 10 reps @ 45% of Back Squat 1-RM
E.
Three sets of:
Single-Arm DB Row x 8 reps
Weighted Plank x 45 seconds
Rest 60 seconds