A.
Every 2 minutes, for 8 minutes (4 sets):
3-Position Clean x 1 rep
Build over the course of the 4 sets.
Use this as a warmup. Don’t go heavier than 65% of your 1-RM Clean
B.
Every 2 minutes, for 16 minutes (8 sets):
(Slow Pull Clean + 2 Jerks) x 1 rep
*Sets 1-3 = @ 70% of 1-RM Clean & Jerk
*Sets 4-6 = @ 75% of 1-RM Clean & Jerk
*Sets 7-8 = @ 80% of 1-RM Clean & Jerk
(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed. Once you have cleaned the bar, perform 2 jerks)
C.
Every 2:30, for 12:30 (5 sets):
Deadlift x 3 reps @ 75-85%
Start at 75% and aim to work up to 85% as the sets go on. The goal is not to find a 3-RM, but, to get multiple hard sets of 3 in.
D.
Every 3 minutes, for 12 minutes (4 sets):
Bulgarian Split Squats x 5 reps each leg
Aim for 2-3 heavy working sets.
E.
Three sets of:
Good Mornings x 8 reps
Barbell Bicep Curls x 8 reps
Rest 45 seconds
Glute Ham Raises x 6-8 reps
Rest 45 seconds