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 90 seconds, for 4:30 (3 sets):
Drop Snatch x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
Followed by…
Every 90 seconds, for 4:30 (3 sets):
BTN Press in Split Jerk Position
x 5 reps
Build over the course of the 3 sets.
B.
Every minute, on the minute, for 18 minutes (18 sets):
Snatch x 1 rep @ 75%
C.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 2 reps @ 70%
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 8 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Dips x 10 reps
Hip Extension x 10 reps
Hanging Leg Raises x 10 reps
Rest as needed
Place a barbell on your back for the hip extension if possible.