A.
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 5 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 3 reps
Build over the course of the 3 sets.
(Only build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)
B.
Every 2:30, for 20 minutes (8 sets):
Snatch Pull + Snatch + Hang Snatch x 1 rep
*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-6 = @ 80% of 1-RM Snatch
*Sets 7-8 = @ 85% of 1-RM Snatch
(For the hang repetition- lower the bar to just above the knee)
C.
Every 2:30, for 25 minutes (10 sets):
Low Hang Clean + Front Squat + Jerk x 1 rep
*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
*Sets 5-6 = @ 85% of 1-RM Clean & Jerk
*Sets 7-8 = @ 90% of 1-RM Clean & Jerk
*Sets 9-10 = @ 85% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 6 minutes (2 sets):
Barbell Step-Up x 5 reps each leg
(Leg should be at parallel when stepping up onto the box. Aim for 2 heavy working sets)
E.
Three sets of:
Hip Extension x 10 reps
Russian Twists x 30 seconds
Rest 60 seconds
Place a barbell on your back for the hip extension if possible.