A.
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 3 sets
Every 90 seconds, for 4:30 (3 sets):
Tall Jerk x 3 reps
Build over the course of the 3 sets. This is a warmup / positional exercise, the focus is not on heavy weight.
B.
Every 90 seconds, for 15 minutes (10 sets):
Clean & Jerk with a 2 second pause in catch x 1 rep @ 85%
*Only pause for 2 seconds in the catch of your jerk (Not your clean).
C.
In 20 minutes, establish a 3-RM Back Squat
3 minute rest, then begin:
Every 2:30, for 7:30 (3 sets):
Back Squat x 5 reps @ 80-85% of 3-RM weight
D.
In 20 minutes, build to a 1-RM Bench Press
E.
Three sets of:
GHD Sit-Up Hold x 30 seconds
Rest 30 seconds
Dips x 30 seconds
Rest 30 seconds
Close Grip Pushup x 30 seconds
Rest 30 seconds