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):
Clean Lift Off + 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
https://catalystathletics.com/exercise/368/Clean-Lift-off/
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 Close Grip Bench Press
E.
Three sets of:
Farmers Carry x 60 feet
Choose a pair of DB’s, KB’s, or Farmers Walk handles that are challenging for you.