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.
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Muscle Clean x 2 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 20 minutes (10 sets):
Clean from low blocks x 1 rep
*Sets 1-2 = @ 75% of 1-RM Clean
*Sets 3-4 = @ 80% of 1-RM Clean
*Sets 5-6 = @ 85% of 1-RM Clean
*Sets 7-8 = @ 90% of 1-RM Clean
*Sets 9-10 = @ 93% of 1-RM Clean
(Block height should be set so the bar is below the knee cap)
C.
Every 2 minutes, for 14 minutes (7 sets):
Snatch without moving feet x 2 reps
*Sets 1-3 = @ 70% of 1-RM Snatch
*Sets 4-5 = @ 75% of 1-RM Snatch
*Sets 6-7 = @ 80% of 1-RM Snatch
(Feet should start in your landing position)
D.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat x 3 reps
*Sets 1-3 = @ 70%
*Sets 4-5 = @ 75%
*Sets 6-7 = @ 80%
The goal here is on perfect positioning & speed.
E.
Every 2 minutes, for 8 minutes (4 sets):
Romanian Deadlift x 6 reps
Build over the course of the 4 sets.