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 minutes, for 14 minutes (7 sets):
Clean & Jerk
*Set 1 = 2 reps @ 65%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Sets 4-7 = 1 rep @ 85%
C.
Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 12 reps @ 50-65%
Start at 50% & work up to 65% across the 3 sets.
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 5 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Good Mornings x 8 reps
Barbell Bicep Curls x 8 reps
Rest 45 seconds
Glute Ham Raises x 6-8 reps
Rest 45 seconds