Suggested Warm-Up:
3 minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
15 Air Squats + 10 Pushups + 5 Pull-Ups
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 90 seconds, for 9 minutes (6 sets):
No Hook No Feet No Contact Power Snatch x 1 rep @ 60-70% of 1-RM Power Snatch
This exercise is meant to teach you proper timing of the lift. It will be awkward at first but you’ll get the hang of it! Try to stay connected to the bar throughout the entire lift.
B.
Every 2 minutes, for 12 minutes (6 sets):
No Feet Power Clean
*Sets 1-3 = 2 reps @ 65% of 1-RM Power Clean
*Sets 4-6 = 2 reps @ 70% of 1-RM Power Clean
Feet should start in your landing position. Heels can come up but your feet shouldn’t move.
C.
Every 90 seconds, for 7:30 (5 sets):
Clean Grip Overhead Squat
x 4 reps
This is meant to be a lighter overhead squatting day and the main focus is on mobility. Do not add weight if you are not able to go all the way to the bottom of your squat. Just stay with the empty bar for all sets. If you are able to add weight, keep it moderate and just use it for extra mobility work.
D.
Every 3 minutes, for 9 minutes (3 sets):
Deadlift with a 2 second pause at knee x 5 reps @ 50-60% of 1-RM Deadlift
E.
Every 2:30, for 10 minutes (4 sets):
Bench Press x 4 reps @ 80%