Suggested Warm-Up
3 minutes 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 2 minutes, for 16 minutes (8 sets):
Power Snatch
*Set 1 = 2 reps @ 75% of 1-RM Power Snatch
*Set 2 = 2 reps @ 80% of 1-RM Power Snatch
*Set 3 = 1 rep @ 85% of 1-RM Power Snatch
*Set 4 = 1 rep @ 90% of 1-RM Power Snatch
*Set 5 = 1 rep @ 94% of 1-RM Power Snatch
*Set 6 = 1 rep @ 98% of 1-RM Power Snatch
*Sets 7-8 = 1 rep @ 101%+ of 1-RM Power Snatch
The goal of today is to find a 1-RM Power Snatch.
B.
Every 2 minutes, for 12 minutes (6 sets):
Mid Hang Power Clean x 2 reps
*Sets 1-3 = @ 75%
*Sets 4-6 = @ 80%
C.
In 18 minutes, establish a 5-RM Overhead Squat
D.
Every 3 minutes, for 9 minutes (3 sets):
Deadlift with a 2 second pause at knee x 5 reps @ 60% of 1-RM Deadlift
E.
In 18 minutes, establish a 3-RM Bench Press