A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.
Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean
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x 2 reps
B.
In 25 minutes, build to a 1-RM Clean with a 2 second pause at the knee
C.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 – 8 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 8 reps @ 70%
*Set 4 – 4 reps @ 80%
*Set 5 – 8 reps @ 70-75%
*Set 6 – 4 reps @ 80%
D.
In 20 minutes, build to a 10-RM Bench Press
E.
Two sets of:
Banded March
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x 3 minutes