A.
Every 2 minutes, for 12 minutes (6 sets):
Clean Grip Snatch
x 2 reps
Build over the course of the 6 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Every 2:30, for 10 minutes (4 sets):
Clean & Jerk x 2 reps
*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
At the 12 minute mark…
Every 3 minutes, for 9 minutes (3 sets):
Clean & Jerk x 2 reps
*Sets 1-3 = @ 85% of 1-RM Clean & Jerk
C.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 = 7 reps @ 65%
*Set 2 = 3 reps @ 75%
*Set 3 = 7 reps @ 70%
*Set 4 = 3 reps @ 80%
*Set 5 = 7 reps @ 75%
*Set 6 = 3 reps @ 85%
D.
Every 4 minutes, for 16 minutes (4 sets):
Bench Press x 10 reps @ 90% of 10-RM weight
If you don’t know your 10-RM Bench Press, establish that today instead of doing these sets.
E.
Three sets of:
Strict Pull-Ups x 8 reps
Rest 60 seconds
Stationary Dips x 8 reps
(Add weight if possible)
Rest 60 seconds