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 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 3 sets.
Followed by….
Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance
x 2 reps
Build over the course of the 4 sets.
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch High Pull + Snatch
*Sets 1-4 = 1 rep @ 70% of 1-RM Snatch
*Sets 5-8 = 1 rep @ 75% of 1-RM Snatch
C.
Every 2 minutes, for 10 minutes (5 sets):
Power Clean with a 2 second pause in catch
*Sets 1-3 = 2 reps @ 65% of 1-RM Power Clean
*Sets 4-5 = 2 reps @ 70% of 1-RM Power Clean
D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Sets 1-3 = 5 reps @ 65%
*Sets 4-5 = 3 reps @ 75%
E.
Two sets of:
Banded March x 3 minutes
Dips x 10 reps
Rest as needed