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 90 seconds, for 6 minutes (4 sets):
3-Position Clean x 1 rep
Build over the course of the 4 sets but to no higher than 60% of 1-RM Clean.
(The 3-positions are: High Hang, Mid-Knee, & Below Knee. Bring the bar to the High Hang, perform a Clean, lower it to Mid-Knee, perform a clean, lower it to Below Knee & perform a clean).
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
*Set 5 @ 85% of 1-RM Clean & Jerk
*Set 6 @ 88% of 1-RM Clean & Jerk
*Set 7 @ 92% of 1-RM Clean & Jerk
*Set 8 @ 96% of 1-RM Clean & Jerk
C.
Every 2 minutes, for 14 minutes (7 sets):
Snatch x 2 reps
*Sets 1-3 @ 70% of 1-RM
*Sets 4-5 @ 75% of 1-RM
*Sets 6-7 @ 80% of 1-RM
D.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat x 2 reps
*Sets 1-3 @ 80%
*Sets 4-5 @ 85%
*Sets 6-7 @ 90%
E.
Every 2 minutes, for 8 minutes (4 sets):
Single Leg Dumbbell Romanian Deadlift x 6 reps
Build over the course of the 4 sets.