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 10 minutes (5 sets):
Muscle Snatch x 2 reps @ 90-95% of 2-RM Muscle Snatch
*Note: If you don’t know your 2-RM Muscle Snatch- establish that today instead of doing this % work.
B.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean & Power Jerk
*Sets 1-2 = 2 reps @ 70% of 1-RM Power Clean & Power Jerk
*Sets 3-4 = 2 reps @ 75% of 1-RM Power Clean & Power Jerk
*Sets 5-6 = 2 reps @ 80% of 1-RM Power Clean & Power Jerk
*Set 7 = 1 rep @ 85% of 1-RM Power Clean & Power Jerk
C.
Every 2:30, for 12:30 (5 sets):
Snatch Pull with a 6 second lowering phase
x 3 reps @ 105% of your 1-RM Snatch
D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat with a 3 second pause at bottom
*Sets 1-2 = 5 reps @ 70%
*Sets 3-4 = 4 reps @ 75%
*Sets 5 = 3 reps @ 80%
E.
Three sets of:
Romanian Deadlift x 12 reps
Rest as needed