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 2 minutes, for 12 minutes (6 sets):
2 Power Cleans + Power Jerk x 1 rep
*Sets 1-2 @ 80% of 1-RM Power Clean
*Sets 3-4 @ 85% of 1-RM Power Clean
*Sets 5-6 @ 90% of 1-RM Power Clean
C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 6 reps
*Sets 1-2 @ 75%
*Sets 3-5 @ 70%
D.
Every 2:30, for 10 minutes (4 sets):
Push Press x 6 reps @ your 10-RM Push Press Weight
*Note: If you do not know your 10-RM Push Press- Establish a 10-RM today instead of doing these sets.
E.
Four sets of:
Hip Extension on GHD Machine x 10 reps
(Add weight if possible)
Rest 30 seconds
Plank x 60 seconds
Rest 30 seconds