A.
Every 2 minutes, for 8 minutes (4 sets):
3- Position Clean x 1 rep
Build over the course of the 4 sets.
Use this as a warmup. Don’t go heavier than 65% of your 1-RM Clean
B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + 2 Jerks
*Set 1 = 2 reps @ 60% of 1-RM Clean & Jerk
*Set 2 = 1 rep @ 65% of 1-RM Clean & Jerk
*Set 3 = 1 rep @ 70% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 75% of 1-RM Clean & Jerk
C.
Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 15 reps @ 50% of 1-RM Deadlift
Focus on perfect form and positioning.
D.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Barbell Lunges x 6 reps each leg
Aim for 2 heavy working sets.
E.
One Set of:
Empty Barbell Bicep Curls x 100 reps
*Every time you break – perform a set of 5 pushups
The “empty” bar should be a weight where you can do a set of 30-35 to start with no problem. If you can’t do that, get a lighter barbell or use lighter DB’s.