Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
10 Air Squats + 5 Inchworm Pushups + 3 Burpees
2 Rounds:
10 Jumping Lunges + 5 Pull-Ups
With empty bar:
5 Deadlift + 5 Press In Split + 3 Front Squats
5 Muscle Cleans + 3 Front Squat
5 Power Cleans + 3 Front Squats
3 Squat Cleans + 3 Press In Split
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 4 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):
(Clean Lift-Off + Clean with a 2 second pause at knee) x 2 reps
*Sets 1-2 = @ 65% of 1-RM Clean
*Sets 3-4 = @ 70% of 1-RM Clean
*Sets 5-6 = @ 75% of 1-RM Clean
*Set 7 = @ 80% of 1-RM Clean
C.
Every 90 Seconds, for 4:30 (4 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 @ 70%
*Sets 3-5 = 2 reps @ 80%
*Sets 6-8 = 2 reps @ 80-85%
D.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 10 reps @ 87-90% of your 10-RM Back Squat weight
*if you don’t know your 10-RM Back Squat, establish that today instead of doing these sets
E.
Three sets of:
L-Sit x 20 seconds
Chin Ups x 10 reps
Rest as needed