Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
4 Rounds:
6 Pushups + 6 Burpees + 6 Lunges + 6 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 Squat Snatch
4 Squat Snatch
*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):
Tall Snatch x 3 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Lift-Off + Snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% 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 11 minute mark…
Every 75 seconds, for 7:30 (6 sets):
Snatch x 1 rep @ 75-80% of 1-RM Snatch
C.
In 22 minutes, establish a 10 Rep Max Back Squat
Rest 3 minutes, then:
Every 3:30, for 7 minutes (2 sets):
Back Squat x 5-6 reps @ 10-RM Back Squat weight
D.
Every 3 minutes, for 12 minutes (4 sets):
Push Press x 8 reps @ 65-70% of 1-RM Push Press
E.
Three sets of:
Single-Arm KB or DB Row x 8 reps each arm
Dips x 12 reps
Rest 60 seconds