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):
Tall Clean x 3 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 16 minutes (8 sets):
Clean from mid blocks x 2 reps
*Sets 1-2 = @ 70% of 1-RM Clean
*Sets 3-4 = @ 75% of 1-RM Clean
*Sets 5-6 = @ 80% of 1-RM Clean
*Sets 7-8 = @ 85% of 1-RM Clean
(Block height should be set so the bar is at the middle of the knee cap)
C.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch with no hookgrip & no moving feet x 1 rep
*Sets 1-2 = @ 85% of 2RM weight
*Sets 3-6 = @ 90% of 2RM weight
*Sets 7-8 = @ 95% of 2RM weight
(Perform a snatch without using a hookgrip and without moving your feet. Your pull should begin with your feet already in your receiving position)
D.
Every 3 minutes, for 15 minutes (5 sets):
Enderton Front Squat Complex x 1 rep
*Sets 1-3 = @ 85-90% of 1-RM Enderton Front Squat Complex
*Sets 4-5 = @ 90-95% of 1-RM Enderton Front Squat Complex
*Note: If you do not know your 1-RM in this complex, establish a 1-RM today instead of doing these sets.
(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)
E.
Every 2 minutes, for 8 minutes (4 sets):
Glute Ham Raises x 8 reps