Suggested Warm-Up
3 minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 Air Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
4 Squat Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 12 minutes (6 sets):
No Feet Power Snatch x 2 reps
*Sets 1-2 = @ 65% of 1-RM Power Snatch
*Sets 3-4 = @ 70% of 1-RM Power Snatch
*Sets 5-6 = @ 75% of 1-RM Power Snatch
Your feet should start in your landing position. Your heels can come up but your feet should not move.
B.
Every 90 seconds, for 12 minutes (8 sets):
Power Clean
x 2 reps
*Set 1 = @ 65%
*Sets 2-3 = @ 70%
*Sets 4-5 = @ 75%
*Sets 6-8 = @ 80%
C.
Every 2:30, for 7:30 (3 sets):
Overhead Squat x 3 reps @ 100% of your 5-RM Overhead Squat
D.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 3 reps @ 72.5%
E.
Every 2:30, for 10 minutes (4 sets):
Bench Press x 3 reps @ 82-85%