Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps
Keep all sets above 80% of your 1RM – these should be heavy by set 3.
Take 20 minutes to build to today’s 1RM Front Squat
(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1RM Front Squat.)
Every 2 minutes, for 6 minutes (3 sets):
Sotts Press x 3 reps
[clean grip, pressing from the front-rack position in clean receiving position (bottom of Front Squat)]
Build over the sets to establish a 2RM power clean & jerk.
Complete as many rounds and reps as possible in 9 minutes of:
3 Burpees Over the Barbell (lateral)
3 Ground to Overhead (155/105 lbs)
6 Burpees Over the Barbell
6 Ground to Overhead
9 Burpees Over the Barbell
9 Ground to Overhead
12 Burpees Over the Barbell
12 Ground to Overhead
and so on….
Snatch x 3 reps
All sets below 60% of your 1RM
Rest 2 minutes between sets.
*Set 1 – 10 reps @ 50% of 1RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
One partner runs while the other partner lunges, then switch. When both partners are done, take your 1:00 rest together. Each round should be at a high effort.
Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .