A.
Every 90 seconds, for 6 minutes (4 sets):
Muscle Clean x 3 reps
Build over the course of the 4 sets.
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean x 3 reps
Build over the course of the 4 sets.
B.
Every 90 seconds, for 15 minutes (10 sets):
Clean from mid blocks x 1 rep
*Sets 1-2 @ 75% of 1-RM Clean
*Sets 3-4 @ 80% of 1-RM Clean
*Sets 5-6 @ 85% of 1-RM Clean
*Sets 7-8 @ 90% of 1-RM Clean
*Sets 9-10 @ 93% of 1-RM Clean
(Block height should be set so the bar is at the middle of the knee cap)
C.
In 18 minutes, build to a 1-RM Hip Snatch
D.
Every 2:30, for 12:30 (5 sets):
Front Squat x 3 reps @ 90%
E.
Every 2:30, for 10 minutes (4 sets):
Glute Ham Raises x 10 reps