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.
Followed by…
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 2 minutes, for 16 minutes (8 sets):
Clean from mid blocks x 2 reps
*Sets 1-3 @ 75% of 1-RM Clean
*Sets 4-6 @ 80% of 1-RM Clean
*Sets 7-8 @ 85% of 1-RM Clean
(Block height should be set so the bar is at the middle of the knee cap)
C.
Every 90 seconds, for 12 minutes (8 sets):
Snatch with no bar body contact x 1 rep
*Sets 1-4 @ 65% of 1-RM Snatch
*Sets 5-8 @ 70% of 1-RM Snatch
(Perform a snatch without making contact with your body)
D.
Every 2:30, for 12:30 (5 sets):
Front Squat x 4 reps @ 85%
E.
Every 2 minutes, for 8 minutes (4 sets):
Glute Ham Raises x 8 reps