A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean x 2 reps
Build over the course of the 4 sets.
Use this as a warmup & to practice your pull underneath the bar.
B.
Every 2:30, for 17:30 minutes (7 sets):
(Slow Pull Clean + Slow Pull Clean
+ Jerk) x 1 rep
*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
*Sets 5-7 = @ 85% of 1-RM Clean & Jerk
(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed.)
C.
In 20 minutes, establish a 1-RM Deadlift
D.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Barbell Lunges x 5 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