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.
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean x 2 reps
*Sets 1-3 @ 60%
*Sets 4-6 @ 70%
C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 5 reps @ 65%
D.
Every 2:30, for 10 minutes (4 sets):
Bench Press x 3-4 reps @ your 7-RM Bench Press weight
E.
Three sets of:
Farmers Carry x 60 feet
Choose a pair of DB’s, KB’s, or Farmers Walk handles that are challenging for you.