Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
3 Inchworm Pushups + 6 Burpees + 9 Jumping 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 Snatch, 4 Snatch Balances
4 No Contact Snatches
*Every new line means take a short break before moving to the next movements
A.
In 5 sets, build to a challenging (but safe) height for a set of 5 Box Jumps.
B.
Every 2 minutes, for 14 minutes (7 sets):
No Contact Snatch
*Sets 1-2 = @ 50% of 1-RM Snatch
*Sets 3-4 = @ 55% of 1-RM Snatch
*Set 5 = @ 60% of 1-RM Snatch
*Set 6 = @ 65% of 1-RM Snatch
*Set 7 = @ 65-70% of 1-RM Snatch
C.
Every 2:30, for 10 minutes (4 sets):
Clean Pull
x 3 reps @ 95% of 1-RM Clean
D.
In 25 minutes, build to a 5-RM Dead Stop Front Squat
*You should be setting up with your hips around parallel (not from the absolute bottom of your squat).
Rest 3 minutes, then:
Every 3 minutes, for 6 minutes (2 sets):
Dead Stop Front Squat x 5 reps @ 85% of your 5-RM in this exercise
If you’re not able to do Dead Stop Front Squats because of equipment limitations – Establish a 5-RM Front Squat w/ a 1 second pause at the bottom of each rep.
E.
Three sets of:
Romanian Deadlift x 10 reps
Pull-Ups x 10 reps
Rest as needed
(Goal weight for RDL should be 65-75% of 1-RM Clean)