A.
Every 2:30, for 12:30 (5 sets):
2 Power Cleans + Power Jerk x 2 reps
*Sets 1-2 = @ 65% of 1-RM Power Clean
*Sets 3-4 = @ 70% of 1-RM Power Clean
*Set 5 = @ 75% of 1-RM Power Clean
Perform a power clean, drop the bar, then perform a Power Clean + Power Jerk. Repeat this for 2 reps.
B.
Every 3 minutes, for 12 minutes (4 sets):
Push Press x 8 reps @ 65-75% of 1-RM Push Press
C.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Sets 1-3 = 7 reps @ 70-75%
*Sets 4-6 = 4 reps @ 75-85%
Start at the lower percentage and aim to work to the higher percentage across the sets.
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squat x 8 reps each leg
Aim for 2 heavy working 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