A.
Every 2 minutes, for 8 minutes (4 sets):
Power Jerk + 3 Overhead Squats x 1 rep
Build over the course of the 4 sets. Keep your jerk grip for your overhead squats. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Power Clean
*Sets 1-2 – 2 reps @ 80% of 1-RM Power Clean
*Sets 3-4 – 2 reps @ 85% of 1-RM Power Clean
*Sets 5-6 – 2 reps @ 90% of 1-RM Power Clean
C.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 10 reps @ 90% of 10-RM weight
D.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 8 reps @ 70%
E.
Four sets of:
Good Mornings x 8 reps
(Add weight if possible)
Rest 30 seconds
Prone Plank x 1 minute
Rest 30 seconds