A.
Every 2:30, for 15 minutes (6 sets):
2 Power Cleans + Power Jerk x 1 rep
*Sets 1-2 = @ 70% of 1-RM Power Clean
*Sets 3-4 = @ 75% of 1-RM Power Clean
*Sets 5-6 = @ 80-85% of 1-RM Power Clean
Perform a power clean, drop the bar, then perform a Power Clean + Power Jerk.
B.
Every 3 minutes, for 12 minutes (4 sets):
Push Press x 6 reps @ your 10-RM Push Press weight
*Note: If you don’t know your 10-RM Push Press, establish that today instead of doing these sets.
C.
Every 2:30, for 12:30 (5 sets):
Back Squat
*Set 1 = 3 reps @ 80%
*Set 2 = 5 reps @ 75%
*Set 3 = 3 reps @ 85%
*Set 4 = 5 reps @ 75%
*Set 5 = MAX repetitions at 85%
*Note: Set 5 – Load up 85% and perform as many reps as possible!
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squat x 8 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Strict Pull-Ups x 8 reps
Rest 60 seconds
Stationary Dips x 8 reps
(Add weight if possible)
Rest 60 seconds