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 2:30, for 25 minutes (10 sets):
Clean Lift Off + Clean with a 2 second Pause at Knee x 1 rep
*Set 1 = @ 65% of 1-RM Clean
*Set 2 = @ 70% of 1-RM Clean
*Set 3 = @ 75% of 1-RM Clean
*Sets 4-6 = @ 80% of 1-RM Clean
*Sets 7-8 = @ 85% of 1-RM Clean
*Sets 9-10 = @ 90% of 1-RM Clean
C.
Every 3:30, for 17:30 (5 sets):
Back Squat
*Set 1 = 10 reps @ 62.5%
*Set 2 = 5 reps @ 72.5%
*Set 3 = 10 reps @ 67.5%
*Set 4 = 5 reps @ 77.5%
*Set 5 = 10 reps @ 67.5-70%%
D.
Every 3 minutes, for 12 minutes (4 sets):
Close Grip Bench Press x 10 reps @ 90-95% of 10-RM
*If you don’t know your 10-RM in this exercise – establish that today instead of doing these sets.
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.