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 minutes, for 4 minutes (2 sets):
Push Press in Split Jerk Position x 5 reps
B.
Every 4 minutes, for 28 minutes (7 sets):
Clean + Front Squat + Jerk x 2 reps
*Sets 1-2 – @ 65% of 1-RM Clean & Jerk
*Sets 3-4 – @ 70% of 1-RM Clean & Jerk
*Sets 5-6 – @ 75% of 1-RM Clean & Jerk
*Set 7 – @ 80% of 1-RM Clean & Jerk
C.
Every 3 minutes, for 12 minutes (4 sets):
Clean Deadlift x 5 reps @ 110% of 1-RM Clean & Jerk
D.
Every 2:30, for 10 minutes (4 sets):
Reverse Hyper x 20 reps @ 30% of Back Squat 1-RM
E.
Every 2:30, for 10 minutes (4 sets):
Chinese Row x 6 reps
(Chinese Rows – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench)