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 2 minutes for 6 minutes (3 sets):
3- Position Clean x 1 rep
The 3 positions we are looking for are: Hip Clean, Mid Hang Clean, & Clean from the floor. Use this as a warm-up/preparation exercise. The focus is on getting warm & prepared, not getting to a heavy weight.
B.
Every 2 minutes, for 14 minutes (7 sets):
Halting Clean Deadlift
+ 2 Cleans x 1 rep
*Set 1 = @ 70% of 1-RM Clean
*Sets 2-3 = @ 75% of 1-RM Clean
*Set 4-5 = @ 80% of 1-RM Clean
*Sets 6-7 = @ 85% of 1-RM Clean
C.
In 22 minutes, establish a 8 Rep Max Back Squat
Rest 3 minutes upon completion of the set, then, begin:
Every 4 minutes, for 8 minutes (2 sets):
Back Squat x 10 reps @ 80-85% of 8-RM weight
D.
Every 4 minutes, for 12 minutes (3 sets):
Bench Press x max reps at 85% of your 1-RM Bench Press
For all 3 sets, load up 85% of your Bench Press max & perform as many repetitions as possible. If you don’t know your 1-RM Bench Press, establish that today instead of doing these sets.
E.
Three sets of:
Single-Arm DB Row x 8 reps each arm w/ 3 second pause at the top
Dips x 12 reps
Diamond Grip Push-Ups x 30 seconds
Rest 60 seconds