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 minute, on the minute, for 4 minutes (4 sets):
Tall Clean x 2 reps
B.
Every 2 minutes, for 14 minutes (7 sets):
Clean Deadlift
+ Clean x 1 rep
*Set 1 = @ 75% of 1-RM Clean
*Sets 2-3 = @ 80% of 1-RM Clean
*Set 4-5 = @ 85% of 1-RM Clean
*Sets 6-7 = @ 90% 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 3 minutes, for 9 minutes (3 sets):
Back Squat x 4 reps @ 8-RM weight from today
D.
Every 4 minutes, for 12 minutes (3 sets):
Bench Press x max reps at 90% of your 1-RM Bench Press
For all 3 sets, load up 90% 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:
Bent Over Row x 8 reps
Dips x 12 reps
Push-Ups with a 3 second pause at bottom x 30 seconds
Rest 60 seconds