A.
Every 2 minutes, for 12 minutes (6 sets):
Clean Grip Snatch x 2 reps
Build over the course of the 6 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 97%
*Sets 7-8 = 1 rep @ 97%+
The goal of today is to find a 1-RM Clean & Jerk
C.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 = 4 reps @ 75%
*Set 2 = 2 reps @ 85%
*Set 3 = 4 reps @ 80%
*Set 4 = 2 reps @ 90%
*Set 5 = 4 reps @ 85%
*Set 6 = 2 reps @ 92.5%
D.
In 20 minutes, build to a 7-RM Bench Press
At the 20 minute mark…
Every 3 minutes, for 6 minutes (2 sets):
Bench Press x 4 reps @your 7-RM weight
E.
Three sets of:
Strict Pull-Ups x 12 reps
Rest 30 seconds
Stationary Dips x 12 reps
(Add weight if possible)
Rest 30 seconds