A.
Every 90 seconds, for 7:30 (5 sets):
Clean Grip Overhead Squat x 5 reps
Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Every 2 minutes, for 12 minutes (6 sets):
No Hook No Feet Snatch x 2 reps @ 90% of 2-RM from last week
Feet should start in your receiving position. The heels can come off the ground but they feet should not move. Do not use a hookgrip.
*If you don’t know your 2-RM from last week, establish that today instead
C.
Every 3 minutes, for 18 minutes (6 sets)
Front Squat
*Set 1 = 5 reps @ 75%
*Set 2 = 4 reps @ 80-85%
*Set 3 = 3 reps @ 85-90%
*Sets 4-6 = 2 reps @ 90-95%
D.
Four sets of:
Chinups x 6 reps
DB Bicep Curls x 12 reps
Rest 90 seconds
E.
Three sets of:
Romanian Deadlift x 6 reps
Single Arm DB Strict Press x 8 reps each arm
Rest 90 seconds