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.
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Muscle Clean x 2 reps
Build over the course of the 4 sets.
B.
Every 2:30, for 20 minutes (8 sets):
Clean + Front Squat + Jerk x 1 rep
*Sets 1-2 @ 75% of 1-RM Clean & Jerk
*Sets 3-4 @ 80% of 1-RM Clean & Jerk
*Sets 5-6 @ 85% of 1-RM Clean & Jerk
*Sets 7-8 @ 90% of 1-RM Clean & Jerk
C.
Every 2 minutes, for 14 minutes (7 sets):
Snatch without moving feet x 1 rep
*Sets 1-3 @ 75% of 1-RM Snatch
*Sets 4-5 @ 80% of 1-RM Snatch
*Sets 6-7 @ 85% of 1-RM Snatch
(Feet should start in your landing position)
D.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat x 3 reps
*Sets 1-3 @ 75%
*Sets 4-5 @ 80%
*Sets 6-7 @ 85%
E.
Every 2 minutes, for 8 minutes (4 sets):
Romanian Deadlift x 6 reps
Build over the course of the 4 sets.