A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Built 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):
Tall Clean x 3 reps
Build over the course of the 4 sets.
B.
Every 90 seconds, for 15 minutes (10 sets):
Clean from high blocks x 1 rep
*Sets 1-2 @ 75% of 1-RM Clean
*Sets 3-4 @ 80% of 1-RM Clean
*Sets 5-6 @ 85% of 1-RM Clean
*Sets 7-8 @ 90% of 1-RM Clean
*Sets 9-10 @ 93% of 1-RM Clean
(Block height should be set so the bar is just above the knee cap)
C.
Every 90 seconds, for 12 minutes (8 sets):
Snatch with no bar body contact x 1 rep
*Sets 1-4 @ 60% of 1-RM Snatch
*Sets 5-8 @ 65% of 1-RM Snatch
(Perform a snatch without making contact with your body)
D.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 5 reps @ 80%
E.
Every 90 seconds, for 6 minutes (4 sets):
Glute Ham Raises x 6 reps