A.
Every 2 minutes, for 12 minutes (6 sets):
Clean Grip Snatch x 2 reps
Build over the course of the 6 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 = 5 reps @ 70%
*Set 2 = 2 reps @ 80%
*Set 3 = 5 reps @ 75%
*Set 4 = 2 reps @ 85%
*Set 5 = 5 reps @ 80%
*Set 6 = 2 reps @ 90%
C.
In 20 minutes, build to a 8-RM Bench Press
Followed by…
Every 2:30, for 5 minutes (2 sets):
Bench Press x 8 reps @ 92.5% of your 8-RM
D.
Every 3 minutes, for 9 minutes (3 sets):
Romanian Deadlift x 8 reps @ 70-75% of 1-RM Clean
E.
Four sets of:
Strict Pull-Ups x 10 reps
Rest 60 seconds
Stationary Dips x 10 reps
(Add weight if possible)
Rest 60 seconds
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