A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean x 2 reps
Build over the course of the 3 sets.
Use this as a warmup & to practice your pull underneath the bar.
B.
Every 3 minutes, for 12 minutes (4 sets):
3 Cleans + 1 Jerk
*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk
(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)
At the 14 minute mark…
Every 2 minutes, for 6 minutes (3 sets):
Clean x 1 rep @ 85% of 1-RM Clean
C.
Every 3 minutes, for 12 minutes (4 sets):
2″ Deficit Deadlift
x 8 reps
Start at 50% of your 1-RM Deadlift & work up in weight as you go.
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 8 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Good Mornings x 8 reps
DB Bicep Curls x 8 reps each arm
Rest 45 seconds
Glute Ham Raises x 6-8 reps
Rest 45 seconds