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 minutes, for 20 minutes (10 sets):
Clean Lift-Off + Clean x 1 rep
*Sets 1-2 @ 65% of 1-RM Clean
*Sets 3-4 @ 70% of 1-RM Clean
*Sets 5-6 @ 75% of 1-RM Clean
*Sets 7-8 @ 80% of 1-RM Clean
*Sets 9-10 @ 85% of 1-RM Clean
C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Sets 1-3 – 4 reps @ 80%
*Sets 4-5 – 8 reps @ 70%
D.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 6 reps @ your 10-RM Bench Press weight
E.
Three sets of:
Banded March x 3 minutes