Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
5 Pull-Ups + 5 Pushups + 5 Air Squats + 5 Lunges
1 Round:
Hold bottom of Air Squat for 1 minute
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Press in Clean, 3 Press in Split
3 Clean & Jerks
3 Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 3 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.
Every 2 minutes for 6 minutes (3 sets):
3- Position Clean x 1 rep
The 3 positions we are looking for are: Hip Clean, Mid Hang Clean, & Clean from the floor. Use this as a warm-up/preparation exercise. The focus is on getting warm & prepared, not getting to a heavy weight.
B.
Every 2 minutes, for 14 minutes (7 sets):
(Halting Clean Deadlift + 2 Cleans) x 1 rep
*Set 1 = @ 70% of 1-RM Clean
*Sets 2-3 = @ 75% of 1-RM Clean
*Set 4-5 = @ 80% of 1-RM Clean
*Sets 6-7 = @ 85% of 1-RM Clean
C.
Every 90 Seconds, for 4:30 (3 sets):
Press in Split Jerk Position x 4 reps
Followed by…
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk with a 2 second pause in catch
*Sets 1-2 = 2 reps @ 80%
*Sets 3-5 = 2 reps @ 85%
*Sets 6-8 = 2 reps @ 85-90%
D.
Four sets of:
Back Squat x 7 reps @ 85% of your 7-RM Back Squat weight
Rest as needed between sets
*If you don’t know your 7-RM Back Squat, establish that today instead of doing these sets
E.
Two sets of:
Banded March x 3 minutes