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 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 3 sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 2 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Hip Snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-4 = 1 rep @ 75% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 80% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Mid Hang Clean
*Sets 1-2 = 2 reps @ 75% of 1-RM Clean
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean
*Sets 5-6 = 1 rep @ 85% of 1-RM Clean
D.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat with a 4 second lowering phase x 3 reps
*Set 1 = @ 70%
:*Sets 2-3 = @ 75%
*Sets 4-5 = @ 80%
E.
Three Sets of:
Prone Bench Row x 8 reps
100 ft Sled Push OR 100ft Sandbag Bearhug Carry
Rest as needed
*Prone Bench Row – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench. Goal is to pull the bar UP to the bench explosively & lower down the bar under control.