A.
Every 90 seconds, for 7:30 (5 sets):
Clean Grip Overhead Squat x 5 reps
Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 15 reps @ 50% of 1-RM Back Squat
The goal of this is purely to get some blood flow going and to continue to get into good weightlifting shape.
C.
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 5 reps @ 70-75%
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squat x 5 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Strict Pull-Ups x 12 reps
Rest 60 seconds
Stationary Dips x 12 reps
(Add weight if possible)
Rest 60 seconds