A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Split Jerk Position x 5 reps
Aim for 2 heavy working sets.
Followed by…
Every 2:30, for 10 minutes (4 sets):
Jerk Grip Overhead Squat x 5 reps
(Primary goal here is mobility work. If mobility is an issue, stay really light & go as low as you can. If mobility is not an issue, build over the course of the 4 sets)
B.
Every 3 minutes, for 24 minutes (8 sets):
Clean + 2 Jerks
*Sets 1-2 – 1 rep @ 70% of 1-RM Clean & Jerk
*Sets 3-4 – 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 5-6 – 1 rep @ 80% of 1-RM Clean & Jerk
*Sets 7-8 – 1 rep @ 85% of 1-RM Clean & Jerk
C.
Every 3 minutes, for 9 minutes (3 sets):
Clean Deadlift x 6 reps @ 105% of 1-RM Clean & Jerk
D.
Every 2 minutes, for 8 minutes (4 sets):
Reverse Hyper x 15 reps @ 40% of Back Squat 1-RM
E.
Every 2:30, for 10 minutes (4 sets):
Chinese Row x 8 reps
(Chinese Rows – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench)