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 Snatch, 3 Front Squat
5 Power Cleans, 3 Front Squats
3 Power Snatch, 3 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 12 minutes (6 sets):
Mid Hang Power Snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 80% of 1-RM Power Snatch
B.
Every 2 minutes, for 10 minutes (5 sets):
Muscle Clean x 3 reps
No %’s listed here. Just start light and work up as you go. Do not work to a max.
C.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Pull x 2 reps @ 115% of your 1-RM Snatch
D.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 6 reps @ 65-70%
E.
Three sets of:
Single-Leg DB or KB Deadlift x 8 reps each leg
Rest as needed