Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
10 Air Squats + 5 Inchworm Pushups + 10 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Cleans
3 Power Snatch, 3 Power Cleans
3 Push Press, 3 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 9 minutes (9 sets):
Power Snatch x 1 rep
*Set 1 = @ 70%
*Set 2 = @ 75%
*Sets 3-6 = @ 80%
*Sets 7-9 = @ 85%
B.
Every 90 seconds, for 12 minutes (8 sets):
Power Clean x 2 reps
*Set 1 = @ 65%
*Sets 2-3 = @ 70%
*Sets 4-5 = @ 75%
*Sets 6-8 = @ 80%
C.
In 20 minutes, build to a 7-RM Deadlift
Rest 3 minutes, then:
Two sets of:
Deadlift x 7 reps @ 80-85% of 7-RM Deadlift weight
Rest 2:30 between sets
D.
Three sets of:
Glute Ham Raise x 6-8 reps
DB Shoulder Lateral Raise x 15 reps
Rest 60 seconds
E.
Every 3 minutes, for 9 minutes (3 sets):
Single Arm Front Rack Kettlebell Carry
x 100-ft Each Arm
Choose a KB weight that is challenging for all sets.