A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 4 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 2 minutes for 8 minutes (4 sets):
3- Position Clean x 1 rep
The 3 positions we are looking for are: Hip Clean, Mid Hang Clean, & Clean from the floor. Use this as a warm-up/preparation exercise. The focus is on getting warm & prepared, not getting to a heavy weight.
B.
Every 2 minutes, for 24 minutes (12 sets):
Clean
*Sets 1-2 – 2 reps @ 65%
*Sets 3-4 – 2 reps @ 70%
*Set 5 – 2 reps @ 75%
*Set 6 – 1 rep @ 80%
*Set 7 – 1 rep @ 85%
*Set 8 – 1 rep @ 90%
*Set 9 – 1 rep @ 93-96%
*Sets 10-12 – 2 reps @ 80-85%
C.
In 25 minutes, build to a 1-RM Back Squat
D.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 4 reps @ 90-95% of your 4-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.