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, 3 Front Squat
5 Power Cleans, 3 Front Squat
5 Clean & Jerks
*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.
B.
Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean x 2 reps
C.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 97%
*Sets 7-8 = 1 rep @ 101%+
The goal of today is to find a 1-RM Clean & Jerk
D.
Every 2 minutes, for 10 minutes (5 sets):
(Snatch Pull + Snatch Pull + Slow Pull Snatch) x 1 rep @ 65-80%
Start at 65% & build up as the sets go on.
E.
In 20 minutes, establish a 3-RM Back Squat
F.
Three sets of:
Pull-Ups with a 4 second upward phase x 6 reps
Ab Rollouts x 10 reps
Rest as needed