Two sets of:
Fire Hydrant Iso Hold x 60 seconds per side
Banded Hip Bridges x 10 reps
and then …
One set of:
External Hip Rotation Drill x 60 seconds per side
A.
Every 2:30, for 20 minutes (8 sets):
Clean + Jerk
*Sets 1-2 – 75% of 1-RM Clean & Jerk
*Sets 3-4 – 80% of 1-RM Clean & Jerk
*Set 5 – 85% of 1-RM Clean & Jerk
*Set 6 – 90% of 1-RM Clean & Jerk
*Set 7 – 95% of 1-RM Clean & Jerk
*Set 8 – 100-102% of 1-RM Clean & Jerk
B.
Three sets of:
Barbell Back Rack Box Step Ups x 8 reps per leg @ 2111
Rest 45 seconds between legs; Rest 2 minutes between sets.
Load this with a weight that will allow you to maintain the tempo and focus on driving through the leg on the box.
C.
Max reps in 3 minutes of:
Row x 500 meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes; Repeat for 4 sets.