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):
Tall Clean
x 2 reps
B.
Every 2 minutes, for 20 minutes (10 sets):
Halting Clean Deadlift + Clean with a 2 second Pause at Knee) 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 18 minutes (6 sets):
Back Squat
*Set 1 – 10 reps @ 60%
*Set 2 – 5 reps @ 70%
*Set 3 – 10 reps @ 65%
*Set 4 – 5 reps @ 75%
*Set 5 – 10 reps @ 65%
*Set 6 – 5 reps @ 75%
D.
In 18 minutes, build to a 10-RM Bench Press
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.