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.
Every minute, on the minute, for 4 minutes (4 sets):
Hang Muscle Clean
x 2 reps
B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Lift Off + Clean Lift Off + Clean + Jerk) x 1 rep
*Sets 1-2 = @ 65% of 1-RM Clean & Jerk
*Sets 3-4 = @ 70% of 1-RM Clean & Jerk
*Sets 5-6 = @ 75% of 1-RM Clean & Jerk
C.
Every 2 minutes, for 12 minutes (6 sets):
(Snatch Lift Off
+ Snatch High Pull + Snatch with a 3 second pause at knee
) x 1 rep
*Set 1 = @ 65% of 1-RM Snatch
*Sets 2-3 = @ 70% of 1-RM Snatch
*Sets 4-6 = @ 75% of 1-RM Snatch
D.
Every 2:30, for 15 minutes (6 sets):
Back Squat
*Set 1 = 4 reps @ 75%
*Set 2 = 6 reps @ 70%
*Set 3 = 4 reps @ 80%
*Set 4 = 6 reps @ 75%
*Set 5 = MAX repetitions at 80%
Rest 3 full minutes after set 5, then:
Set 6: Do HALF the amount of reps you did for set 5. So if you did 16 reps on set 5, perform 8 reps on set 6.
*Note: Set 5 – Load up 80% and perform as many reps as possible!
E.
Three sets of:
Chin-ups with a 2 second pause at top x 8 reps
Ab Rollouts x 10 reps
Rest as needed