Suggested Warm-Up:
3 minutes of 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.
Every 2 minutes, for 12 minutes (6 sets):
Mid Hang 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
B.
Every minute, on the minute, for 12 minutes (12 sets):
Power Clean & Power Jerk x 1 rep @ 80-85% of 1-RM Power Clean & Power Jerk
C.
In 22 minutes, establish a 1-RM Deadlift
D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 5 reps @ 78-82%
E.
Three sets of:
Romanian Deadlift x 8 reps
Rest as needed