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):
Power Snatch with a 2 second pause at knee x 1 rep
*Sets 1-3 = @ 80% of 1-RM Power Snatch
*Sets 4-6 = @ 85% of 1-RM Power Snatch
B.
Every 2 minutes, for 14 minutes (7 sets):
Mid Hang Power Clean
*Set 1 = 2 reps @ 70% of 1-RM Power Clean
*Sets 2-3 = 2 reps @ 75% of 1-RM Power Clean
*Sets 4-5 = 1 rep @ 80% of 1-RM Power Clean
*Sets 6-7 = 1 rep @ 85% of 1-RM Power Clean
C.
Every 2:30, for 10 minutes (4 sets):
Overhead Squat x 4 reps @ 90-95% of your 5-RM weight
*Note: If you don’t know your 5-RM Overhead Squat, establish that today instead of doing these sets
D.
Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 5 reps @ 75%
E.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 5 reps @ 75-80%