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):
Muscle Clean
x 2 reps
B.
Every 2:30, for 25 minutes (10 sets):
Hang Clean + Clean x 1 rep
*Set 1 = @ 65% of 1-RM Clean
*Sets 2-3 = @ 70% of 1-RM Clean
*Sets 4-5 = @ 75% of 1-RM Clean
*Sets 6-7 = @ 80% of 1-RM Clean
*Set 8 = @ 85% of 1-RM Clean
*Sets 9-10 = @ 85-90% of 1-RM Clean
C.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 = 6 reps @ 70%
*Set 2 = 3 reps @ 80%
*Set 3 = 6 reps @ 75%
*Set 4 = 3 reps @ 80%
*Set 5 = 6 reps @ 75%
*Set 6 = 3 reps @ 85%
D.
In 15 minutes, build to a 7-RM Close Grip Bench Press
Followed by…
Every 3 minutes, for 6 minutes (2 sets):
Close Grip Bench Press x 7 reps @ 90-95% of 7-RM
E.
Every 3 minutes, for 9 minutes (3 sets):
Single Arm Front Rack Kettlebell Carry
x 100-ft Each Arm
Choose a KB weight that is challenging for all sets.