A.
In 20 minutes, build to a 1-RM Power Clean + Power Jerk
B.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 – 7 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 7 reps @ 70%
*Set 4 – 3 reps @ 80%
*Set 5 – 7 reps @ 75%
*Set 6 – 3 reps @ 85%
C.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 3 reps @ your 5-RM Bench Press weight
D.
Every 3 minutes, for 9 minutes (3 sets):
Romanian Deadlift x 8 reps @ 75% of 1-RM Clean
E.
Four sets of:
Strict Pull-Ups x 6 reps
Rest 60 seconds
Stationary Dips x 6 reps
(Add weight if possible)
Rest 60 seconds