A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press)
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x 4 reps
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
3- Position Power Clean x 1 rep
Build over the course of the 4 sets.
Use this as a warmup, stay below 70% of your 1-RM Power Clean
B.
In 25 minutes, establish a 1-RM in this complex:
3 Cleans + 1 Jerk
C.
Every 3 minutes, for 15 minutes (5 sets):
Deadlift x 5 reps @ 60-70% of 1-RM Deadlift
Start at 60% & slowly build up to 70% for the last few sets.
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 6 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Good Mornings x 8 reps
DB Bicep Curls x 8 reps
Rest 45 seconds
Glute Ham Raises x 6-8 reps
Rest 45 seconds