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 x 2 reps
B.
Every 2 minutes, for 16 minutes (8 sets):
(Clean Lift-Off + Clean with a 2 second pause at knee) x 1 rep
*Sets 1-2 = @ 65% of 1-RM Clean
*Sets 3-4 = @ 70% of 1-RM Clean
*Sets 5-6 = @ 75% of 1-RM Clean
*Sets 7-8 = @ 80% of 1-RM Clean
C.
In 22 minutes, establish a 10 Rep Max Back Squat
Rest 3 minutes, then:
Every 3:30, for 7 minutes (2 sets):
Back Squat x 5-6 reps @ 10-RM Back Squat weight
D.
Every 4 minutes, for 12 minutes (3 sets):
Bench Press x max reps at 75% of your 1-RM Bench Press
For all 3 sets, load up 75% of your Bench Press max & perform as many repetitions as possible. If you don’t know your 1-RM Bench Press, establish that today instead of doing these sets.
E.
Three sets of:
Single-Arm KB or DB Row x 8 reps each arm
Dips x 12 reps
Rest 60 seconds