A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Push Press in Split Jerk Position x 3 reps
B.
Every 4 minutes, for 28 minutes (7 sets):
Clean + Front Squat + Jerk x 2 reps
*Sets 1-2 @ 70% of 1-RM Clean & Jerk
*Sets 3-4 @ 75% of 1-RM Clean & Jerk
*Sets 5-6 @ 80% of 1-RM Clean & Jerk
*Set 7 @ 85% of 1-RM Clean & Jerk
C.
Every 3:30, for 14 minutes (4 sets):
Back Squat x 7 reps
*Sets 1-2 @ 92.5% of 7RM weight
*Sets 3-4 @ 87.5% of 7RM weight
*Note: If you do not know your 7-RM Back Squat – Find that today instead of doing these sets.
D.
Every 2:30, for 10 minutes (4 sets):
Reverse Hyper x 10 reps @ 45% of Back Squat 1-RM
E.
Three sets of:
Bent Over Barbell Row x 8 reps
Plank x 60 seconds
Rest 60 seconds