A.
Every 2 minutes, for 18 minutes (9 sets) of:
Clean from Mid-Patella + Jerk
*Sets 1-3 – 75-79% of 1-RM Clean & Jerk
*Sets 4-6 – 80-84%
*Sets 7-9 – 85%
B.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 70% of 1-RM Front Squat
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 87.5%
Followed by…
One set of:
1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 87.5%
C.
Three rounds for time of:
400 Meter Run
20 Chest-to-Bar Pull-Ups
10 Burpee Box Jump Overs (24″/20″)
When the running clock reaches 12:00…
D.
Three rounds for time of:
30 Wall Ball Shots (30/20 lbs)
15 Deadlifts (245/165 lbs)
E.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Prone Chinese Plank x 60 seconds
(add weight to hips if possible)
Rest 60 seconds