Suggested Warm-Up
3 minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
10 Air Squats + 5 Inchworm Pushups + 3 Burpees
2 Rounds:
10 Jumping Lunges + 5 Pull-Ups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Snatch, 3 Front Squat
5 Power Cleans, 3 Front Squats
3 Power Snatch, 3 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 14 minutes (7 sets):
Hip Power Snatch
*Sets 1-3 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 4-5 = 2 reps @ 80% of 1-RM Power Snatch
*Sets 6-7 = 1 rep @ 85% of 1-RM Power Snatch
(Bar should be in your belt line once you bring it to the hang position and should never leave your hip pocket until after your extension. No lowering of the bar)
B.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean & Power Jerk
*Sets 1-2 = 2 reps @ 83% of 1-RM Power Clean & Power Jerk
*Sets 3-4 = 1 rep @ 88% of 1-RM Power Clean & Power Jerk
*Sets 5-6 = 1 rep @ 93-95% of 1-RM Power Clean & Power Jerk
C.
Every 2:30, for 12:30 (5 sets):
Snatch Panda Pull x 4 reps @ 95% of your 1-RM Snatch
D.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 6 reps @ 65-75%
The goal is to start at 65% & work up across the 5 sets
E.
Three sets of:
Romanian Deadlift x 10 reps
Rest as needed