A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press)
x 5 reps
Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.
Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean
x 2 reps
B.
Every 2:30, for 25 minutes (10 sets):
Clean & Jerk
*Set 1 = 2 reps @ 65%
*Sets 2-3 = 2 reps @ 70%
*Sets 4-5 = 2 reps @ 75%
*Set 6 = 1 rep @ 80%
*Set 7 = 1 rep @ 85%
*Sets 8-10 = 1 rep @ 90-95%
C.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 = 5 reps @ 70%
*Set 2 = 3 reps @ 80%
*Set 3 = 5 reps @ 75%
*Set 4 = 3 reps @ 85%
*Set 5 = 5 reps @ 80%
*Set 6 = 3 reps @ 85-90%
D.
In 15 minutes, build to a 4-RM Close Grip Bench Press
Followed by…
Every 2:30, for 5 minutes (2 sets):
Close Grip Bench Press x 4 reps @ 90-95% of 4-RM
E.
Two sets of:
Banded March
x 3 minutes