A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press)
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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 2:30, for 20 minutes (8 sets):
Clean
*Set 1 – 2 reps @ 70%
*Set 2 – 2 reps @ 75%
*Sets 3-4 – 1 rep @ 80%
*Sets 5-6 – 1 rep @ 85%
*Sets 7-8 – 1 rep @ 90%
C.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 95%
D.
Every 2:30, for 10 minutes (4 sets):
Bench Press x 3 reps @ 85%
E.
Three sets of:
Banded March x 3 minutes