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 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 90 seconds, for 9 minutes (6 sets):
Hip Power Clean
x 1 rep @ 65-75% of 1-RM Power Clean
C.
In 18 minutes, establish a 1-RM Overhead Squat
D.
Every 2:30, for 7:30 (3 sets):
Deadlift x 8 reps @ 55-60% of 1-RM Deadlift
E.
One set of:
Bench Press x MAX reps @ 70% of your 1-RM from last week