A.
Every 90 seconds, for 6 minutes (4 sets):
Drop to Split x 5 reps
Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.
B.
Every 90 seconds, for 12 minutes (8 sets):
Hip Clean + Hang Clean x 1 rep
*Sets 1-4 = @ 65-70% of 1-RM Clean & Jerk
*Sets 5-8 = @ 70-75% of 1-RM Clean & Jerk
C.
Every 2:30, for 10 minutes (4 sets):
Clean High Pull x 3 reps @ 80% of 1-RM Clean
D.
Every 3 minutes, for 18 minutes (6 sets):
Front Squat with a 3 second pause at bottom x 3 reps
*Sets 1-2 = @ 60% of 1-RM Front Squat
*Sets 3-4 = @ 65% of 1-RM Front Squat
*Sets 5-6 = @ 70% of 1-RM Front Squat
E.
Three sets of:
GHD Sit-Up Hold x 30 seconds
Hanging Leg Raises x 10 reps
Rest 30 seconds