Suggested Warm-Up:
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 5 Front Squat
5 Muscle Snatch, 5 Overhead Squat
3 Muscle Snatch, 3 Power Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 12 minutes (6 sets):
Low Hang Power Snatch
*Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 = 1 rep @ 80% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Power Snatch
B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean & Power Jerk x 1 rep @ 85-90% of 1-RM Power Clean & Power Jerk
C.
Every 2:30, for 10 minutes (4 sets):
Clean Pull with a 6 second lowering phase
x 3 reps @ 110% of your 1-RM Clean
D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 3 reps @ 85-90%
E.
Three sets of:
Romanian Deadlift x 6 reps
Rest as needed