Suggested Warm-Up:
3 minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 Air Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
4 Squat Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Hip Power Snatch
x 2 reps
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Push Press in Split Jerk Position
x 5 reps
Build over the course of the 3 sets.
B.
Every 75 seconds, for 18:45 (15 sets):
Snatch x 1 rep @ 80%
C.
Every 2:30, for 22:30 (9 sets):
Clean & Jerk x 2 reps @ 75%
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squats x 6 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Single-Arm DB Overhead Press x 10 reps each arm
Good Mornings x 10 reps
Ab Mat Sit-Ups x 45 seconds
Rest as needed