A.
Every 90 seconds, for 4:30 (3 sets):
Press in Split Jerk Position
x 3 reps
Build over the course of the 3 sets
Followed by…
Every 2 minutes, for 4 minutes (2 sets):
Jerk in Split Jerk Position x 3 reps
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps
*Sets 1-3 = @ 60% of 1-RM Clean & Jerk
*Sets 4-6 = @ 70% of 1-RM Clean & Jerk
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat with a 3 second pause in bottom x 3 reps
*Sets 1-3 = @ 65% of 1-RM Back Squat
*Sets 4-5 = @ 70-75% of 1-RM Back Squat
D.
Every 2:30, for 10 minutes (4 sets):
Reverse Hyper x 20 reps @ 30% of Back Squat 1-RM
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.