Suggested Warm-Up:
3 minutes 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.
In 15 minutes, build to a 2-RM Muscle Snatch
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
Muscle Snatch
x 2 reps
*Sets 1-2 = @ 85% of 2-RM Muscle Snatch
*Sets 3-4 = @ 90% of 2-RM Muscle Snatch
B.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean & Power Jerk
*Sets 1-2 = 2 reps @ 65% of 1-RM Power Clean & Power Jerk
*Sets 3-4 = 2 reps @ 70% of 1-RM Power Clean & Power Jerk
*Sets 5-6 = 2 reps @ 75% of 1-RM Power Clean & Power Jerk
*Set 7 = 1 rep @ 80% of 1-RM Power Clean & Power Jerk
C.
Every 2:30, for 12:30 (5 sets):
Clean Pull with 6 second lowering phase x 3 reps @ 105% of your 1-RM Clean
D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat with 3 second pause at bottom
*Sets 1-2 = 5 reps @ 65%
*Sets 3-4 = 4 reps @ 70%
*Sets 5 = 3 reps @ 75%
E.
Three sets of:
Romanian Deadlift x 12 reps
Rest as needed