A.
Every 2 minutes, for 10 minutes (5 sets):
Clean Grip Overhead Squat x 5 reps
Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
In 18 minutes, establish a 2-RM Power Clean
C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 4 reps
*Sets 1-3 @ 75%
*Sets 4-6 @ 80%
D.
In 18 minutes, establish a 5-RM Push Press
E.
Four sets of:
Hip Extension on GHD Machine x 8 reps
(Add weight if possible)
Rest 30 seconds
Prone Plank x 1 minute
Rest 30 seconds