Suggested Warm-Up
3 minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
5 Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.
Every minute, on the minute, for 4 minutes (4 sets):
Hang Muscle Clean x 2 reps
B.
Every 3 minutes, for 18 minutes (6 sets):
(Clean Lift Off + Clean High Pull + Clean + Front Squat + Jerk) x 1 rep
*Set 1 = @ 60% of 1-RM Clean
*Set 2 = @ 65% of 1-RM Clean
*Sets 3-4 = @ 70% of 1-RM Clean
*Sets 5-6 = @ 75% of 1-RM Clean
C.
Every 2:30, for 15 minutes (6 sets):
(Halting Snatch Deadlift + Snatch + Overhead Squat) x 1 rep
*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-6 = @ 80% of 1-RM Snatch
D.
Every 2:30, for 15 minutes (6 sets):
Back Squat
*Set 1 = 5 reps @ 70%
*Set 2 = 4 reps @ 80%
*Set 3 = 3 reps @ 85%
*Sets 4-5 = 2-3 reps @ 90%
*Set 6 = MAX repetitions at 80%
Rest 3 full minutes after set 5, then:
Set 6: Do HALF the amount of reps you did for set 5. So if you did 16 reps on set 5, perform 8 reps on set 6
*Note: Set 5 – Load up 80% and perform as many reps as possible! Aim to beat your score from 5 weeks ago.
E.
Three sets of:
Chin-Ups with a 2 second pause at top x 8 reps
V-Ups x 45 seconds
Rest as needed