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
https://catalystathletics.com/exercise/149/Muscle-Clean/
B.
Every 2 minutes, for 20 minutes (10 sets):
Clean Lift-Off + Clean + Hang 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.
In 22 minutes, build to a 5-RM Back Squat
D.
Every 3 minutes, for 12 minutes (4 sets):
Close Grip Bench Press x 10 reps @ 90-95% of 10-RM Close Grip Bench Press
*Note – if you don’t know your 10-RM in this exercise, establish that today instead of doing these sets.
E.
Two sets of:
Banded March x 3 minutes