Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
15 Air Squats + 10 Pushups + 5 Pull-Ups
2 Rounds:
10 Lunges + 5 Inchworm Pushups
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
10 Deadlift + 10 Press + 10 Back Squat
5 Muscle Snatch + 5 Overhead Squat
5 Power Snatch + 5 Overhead Squat
5 Squat Snatch + 5 Snatch Balances
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving
x 5 reps
Build over the course of the 4 sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Clean Grip Snatch x 2 reps
If flexibility allows, build over the course of the 4 sets. If flexibility is an issue, stick with the empty bar & work to go lower each set.
B.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Lift-Off
+ Snatch
*Sets 1-2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 80% of 1-RM Snatch
(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. That is 1 rep of the complex.)
At the 12 minute mark…
Every 90 seconds, for 7:30 (5 sets):
Snatch x 1 rep @ 80-85% of 1-RM Snatch
C.
In 22 minutes, establish a 10 Rep Max Back Squat
Rest 3 minutes, then:
Every 4 minutes, for 8 minutes (2 sets):
Back Squat x 12 reps @ 80% of 10-RM Back Squat weight
D.
In 20 minutes, establish a 8-RM Push Press
E.
Three sets of:
Single-Arm DB Row x 8 reps each arm
Dips x 12 reps
Close Grip Push-Ups x 12 reps
Rest as needed