A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press)
x 4 reps
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean x 2 reps
Build over the course of the 3 sets.
Use this as a warmup & to practice your pull underneath the bar.
B.
Every 3 minutes, for 12 minutes (4 sets):
3 Cleans + 1 Jerk
*Set 1 = @ 75% of 1-RM Clean & Jerk
*Set 2 = @ 80% of 1-RM Clean & Jerk
*Sets 3-4 = @ 85% of 1-RM Clean & Jerk
(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)
At the 14 minute mark…
Every 2:30, for 5 minutes (2 sets):
Clean & Jerk x 1 rep @ 90%
C.
Every 3 minutes, for 12 minutes (4 sets):
2″ Deficit Deadlift x 8 reps
Start at 50% of your 1-RM Deadlift & work up in weight as you go. Do not work to a maximal set of 8. Just build up to 2-3 challenging sets of 8.
D.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Barbell Lunges x 6 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Good Mornings x 8 reps
Barbell Bicep Curls x 8 reps
Rest 45 seconds
Glute Ham Raises x 6-8 reps
Rest 45 seconds