A.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Clean + Power Jerk x 1 rep
*Sets 1-2 = @ 70% of 1-RM Power Clean
*Sets 3-4 = @ 75% of 1-RM Power Clean
*Sets 5-6 = @ 80-85% of 1-RM Power Clean
B.
In 18 minutes, build to a 10-RM Push Press
At the 22 minute mark…
Every 3 minutes, for 6 minutes (2 sets):
Push Press x 10 reps @ 90-93% of 10-RM weight
C.
Every 2:30, for 12:30 (5 sets):
Front Squat
*Set 1 = 2 reps @ 85%
*Set 2 = 4 reps @ 80%
*Set 3 = 2 reps @ 85-90%
*Set 4 = 4 reps @ 80-85%:
*Set 5 = MAX repetitions at 88%
*Note: Set 5 – Load up 88% and perform as many reps as possible!
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squat x 6 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Strict Pull-Ups x 8 reps
Stationary Dips x 8 reps
(Add weight if possible)
Rest 60 seconds