Suggested Warm-Up
3 minutes of Cardio (Run, Bike, Row, etc)
5 Rounds:
8 Air Squats + 6 Lunges + 4 Burpees + 2 Pull-Ups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Squat Snatch
5 Squat Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 3 minutes (3 sets)
Snatch Press from Receiving x 5 reps
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Hip Muscle Snatch x 2 reps
*The goal here is just to use it as a positional warmup, not intended for heavy weight.
B.
Every 2:30, for 12:30 (5 sets):
Hang Snatch
*Set 1 = 3 reps @ 65% of 1-RM Snatch
*Set 2 = 3 reps @ 70% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Snatch
*Set 5 = 5 reps @ 65% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Mid Hang Clean x 1 rep
*Sets 1-2 = @ 80% of 1-RM Clean
*Sets 3-4 = @ 85% of 1-RM Clean
*Sets 5-6 = @ 90% of 1-RM Clean
D.
In 20 minutes, build to a 1-RM Front Squat
E.
Three Sets of:
Single-Arm DB Row x 10 reps Each Arm
Single-Arm Front Rack Kettlebell Carry x 100-ft Each Arm
Rest as needed
Choose a DB or KB weight that is challenging for all sets.