Suggested Warm-Up:
3 minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
15 Air Squats
10 Pushups
5 Pullups
2 Rounds:
10 Lunges + 5 Inchworm Pushups
1 Round:
Hold bottom of Air Squat for 1 minute
With empty bar:
10 Deadlift + 10 Press + 10 Back Squat
5 Muscle Snatch + 5 Overhead Squat
5 Power Snatch + 5 Overhead Squat
5 Squat Snatch + 5 Snatch Balances
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch with a 2 second pause at knee x 2 reps
*Sets 1-3 = @ 70% of 1-RM Power Snatch
*Sets 4-6 = @ 75% of 1-RM Power Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Power Clean x 2 reps
*Sets 1-3 = @ 70% of 1-RM Power Clean
*Sets 4-6 = @ 75% of 1-RM Power Clean
C.
In 18 minutes, establish a 5-RM Overhead Squat
D.
Every 3 minutes, for 12 minutes (4 sets):
Deadlift x 5 reps @ 65%
E.
Every 2:30, for 12:30 (5 sets):
Bench Press x 5 reps @ 65-70%