A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Split Jerk Position x 3 reps
Build over the course of the 3 sets
Followed by…
Every 2 minutes, for 4 minutes (2 sets):
Push Press in Split Jerk Position x 3 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.
In 18 minutes, establish a 7-RM Back Squat
Then, at the 20 minute mark begin…
Every 3:30, for 7 minutes (2 sets):
Back Squat x 7 reps @ 90% of 7-RM
D.
Every 2:30, for 5 minutes (2 sets):
Reverse Hyper x 20 reps @ 30% of Back Squat 1-RM
E.
Three sets of:
Bent Over Barbell Row x 8 reps
Plank x 60 seconds
Rest 60 seconds