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 4 sets.
Use this as a warmup & to practice your pull underneath the bar.
B.
Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk
*Sets 1-2 = 2 reps @ 75%
*Sets 3-4 = 2 reps @ 80%
*Sets 5-7 = 1 rep @ 85%
C.
In 14 minutes build to:
Deadlift – 1 rep @ 90% of 1-RM Deadlift
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets):
Speed Deadlift x 3 reps @ 70%
Speed deadlift just means that you are trying to move the bar as fast as possible on every repetition. Proper form & creating as much acceleration on the bar as possible is the goal.
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 5 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