A.
Every 2 minutes, for 10 minutes (5 sets):
Clean Grip Overhead Squat
x 5 reps
If mobility is an issue, stay with the empty bar and work to go lower as each set gets on.
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean with a 3 second pause at knee + Jerk with 3 second pause in catch x 1 rep
*Sets 1-3 = @ 65% of 1-RM Clean & Jerk
*Sets 4-6 = @ 75% of 1-RM Clean & Jerk
C.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 15 reps @ 50% of 1-RM Back Squat
The goal of this is purely to get some bloodflow going and to continue to get into good weightlifting shape.
D.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 15 reps @ 50% of 1-RM Bench Press
E.
Four sets of:
Strict Pull-Ups x 6 reps
Stationary Dips x 6 reps
(Add weight if possible)
Rest 60 seconds