A)Front Squat-Warm up to 70% in 3-4 sets then, start running clock
3 reps each set @70%, 75, 80, 85, 85+ *2 mins rest between sets
B)Clean and Jerk-Warm up to 80% of 1RM then,
Every 90 secs for 12 mins (8sets) hit 1 C&J
C)Clean Pulls 100%x2]2sets, 105%x1]2sets, 110%x1
D)Accessory-Alternate between the 3 exercises: *30 secs-1 min rest between exercises
3×8 Bulgarian Split Squats w/KB or DB, 3×8 Strict Ring Dips, 3×8 GHD Hip Extension
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