Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
5 Pullups + 10 Pushups + 15 Air Squats
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch, 3 Front Squat
5 Power Snatch, 3 Power Cleans
3 Snatch, 3 Cleans
3 Snatch
3 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):
(Snatch Power Jerk + Overhead Squat) x 1 rep
(Place the bar on your back with your snatch grip. Perform 1 power jerk immediately followed by 1 overhead squat)
Build over the course of the 4 sets.
Followed by…
Every 90 seconds, for 4 minutes (4 sets):
Clean Grip Overhead Squat x 4 reps
Build over the course of the 4 sets. If mobility is an issue, stay with the empty bar for every set & work to get lower. ONLY add weight to the bar if you can hit max depth with no issues.
B.
Every 2 minutes, for 20 minutes (10 sets):
Hip Snatch + Hang Snatch
*Sets 1-2 = 2 reps @ 60% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 65% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 70% of 1-RM Snatch
*Sets 7-10 = 1 rep @ 75-80% of 1-RM Snatch
C.
Every 3 minutes, for 24 minutes (8 sets):
(Hang Clean + Front Squat + Jerk)
*Sets 1-2 = 2 reps @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = 2 reps @ 75% of 1-RM Clean & Jerk
*Sets 5-6 = 2 reps @ 80% of 1-RM Clean & Jerk
*Sets 7-8 = 1 rep @ 85% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 6 reps each leg
DB Shoulder Lateral Raises x 15 reps
Aim for 2 heavy working sets.
E.
Three sets of:
Hip Extension x 10 reps
V-Ups x 30 seconds
Rest 60 seconds
Place a barbell on your back for the hip extension if possible.