Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
10 Air Squats + 20 Meter Bear Crawl + 10 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
3 Power Snatch, 3 Power Cleans
3 Power Cleans, 3 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Snatch x 2 reps
*Sets 1-3 = @ 70% of 1-RM Power Snatch
*Sets 4-6 = @ 75% of 1-RM Power Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Power Clean + Power Jerk x 2 reps
*Sets 1-3 = @ 70% of 1-RM Power Clean
*Sets 4-6 = @ 75% of 1-RM Power Clean
C.
In 22 minutes, build to a 10-RM Deadlift
Rest 2 minutes, then:
One set of:
Deadlift x 10 reps @ 85% of 10-RM Deadlift weight
D.
Three sets of:
Glute Ham Raise x 6 reps
Single Leg Glute Bridge with a 1 second pause at top x 8 reps each side
DB Shoulder Front Raises x 15 reps
Rest as needed
E.
Every 3 minutes, for 9 minutes (3 sets):
Single Arm Front Rack Kettlebell Carry
x 100-ft Each Arm
Choose a KB weight that is challenging for all sets.