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 2 minutes, for 14 minutes (7 sets):
Snatch x 1 rep @ 88-93%
C.
Every 2:30, for 12:30 (5 sets):
Clean & Jerk x 1 rep @ 90%
Followed by…
Every 3 minutes, for 6 minutes (2 sets):
Clean & Jerk x 2 reps @ 85-90%
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Step-Ups to Parallel Box x 5 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Single-Arm DB Overhead Press x 8 reps each arm
Good Mornings x 8 reps
Ab Mat Sit-Ups x 45 seconds
Rest as needed