A.
Every 2 minutes, for 8 minutes (4 sets):
Press in Split Jerk Position
x 5 reps
Aim for 3 heavy working sets.
B.
Every 3 minutes, for 21 minutes (7 sets):
Clean + Front Squat + Jerk
*Set 1 = 2 reps @ 65% of 1-RM Clean & Jerk
*Set 2 = 2 reps @ 70% of 1-RM Clean & Jerk
*Set 3 = 2 reps @ 75% of 1-RM Clean & Jerk
*Sets 4-5 = 2 reps @ 80% of 1-RM Clean & Jerk
*Sets 6-7 = 2 reps @ 85% of 1-RM Clean & Jerk
C.
Every 2:30, for 15 minutes (6 sets):
Back Squat with a 3 second pause at bottom
*Sets 1-2 = 4 reps @ 75%
*Sets 3-4 = 3 reps @ 80%
*Sets 5-6 = 2 reps @ 85%
D.
One set of:
Bearhug Sandbag Carry
x 400 meters
E.
Every 2 minutes, for 6 minutes (3 sets):
Prone Bench Row x 8 reps
L-Sit x 15-20 seconds
*Prone Bench Row – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench. Goal is to pull the bar UP to the bench explosively & lower down the bar under control.