22.10.16

COMPLEX PRIMER (0:00 - 6:00)
Every 90 Seconds x 5 Sets:
Clean Pull + High Hang Squat Clean + Hang Squat Clean + Split Jerk
On the 0:00 – Set #1 @ 50%
On the 1:30 – Set #2 @ 55%
On the 3:00 – Set #3 @ 60%
On the 4:30 – Set #4 @ 60%
On the 6:00 – Set #5 @ 60%
Percentages based off your Clean and Jerk 1RM.

CLEAN AND JERK (8:00 - 18:00)
Every Minute on the Minute x 10:
1 Squat Clean and Jerk
Start at 70% and build from there, based off feel.

Following, rest and prepare for seven minutes for the squatting portion, starting on the 25:00.

SQUAT (25:00 - 37:00)
Alternating On the Minute x 12:
Odd Minutes – 4 Front Squats
Even Minutes – 8 Back Squats
Load the barbell with 60-65% of your current Front Squat 1RM. Both movements are taken from a rack. This style of stamina squatting will break a sweat – embrace it.