A.
Every 90 seconds, for 6 minutes (4 sets):
Drop to Split x 5 reps
Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.
B.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 91%
*Set 5 = 1 rep @ 96%
*Sets 6-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
C.
Every 2:30, for 10 minutes (4 sets):
Clean Pull with a 3 second pause at knee
x 3 reps @ 120% of 1-RM Clean
D.
Every 3 minutes, for 18 minutes (6 sets):
Front Squat with double bounce x 3 reps
*Sets 1-2 = @ 75% of 1-RM Front Squat
*Sets 3-4 = @ 80% of 1-RM Front Squat
*Sets 5-6 = @ 80-85% of 1-RM Front Squat
(Double bounce means you will bounce twice at the bottom of the squat to stand up)
E.
Two sets of:
Barbell Lunges x 5 reps each leg
Plank x 60 seconds
Ab Rollout x 10 reps
Rest 90 seconds