Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
20 Meter Single Arm DB Overhead Lunge + 10 Single Arm DB presses Each Arm + 10 DB Goblet Squats
With empty bar:
5 Deadlift, 5 Press, 5 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Squat Snatch
5 Snatch Balances
*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 4:30 (3 sets):
Snatch Balance
x 2 reps
Build over the course of the 3 sets.
B.
Every 90 seconds, for 9 minutes (6 sets):
Halting Snatch Deadlift + Snatch
*Sets 1-3 = 1 rep @ 80% of 1-RM Snatch
*Sets 4-6 = 1 rep @ 85-90% of 1-RM Snatch
(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch)
At the 11 minute mark…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 85-90% of 1-RM Snatch
C.
In 22 minutes, establish a 7 Rep Max Back Squat
Rest 3 minutes upon completion of the set, then, begin:
Every 4 minutes, for 8 minutes (2 sets):
Back Squat x 10 reps @ 80-85% of 7-RM weight
D.
Every 3 minutes, for 9 minutes (3 sets):
Push Press x 8 reps @ 90% of 8-RM Push Press
*If you don’t know your 8-RM Push Press, establish that today instead of doing these sets.
E.
Three sets of:
Bent Over Barbell Row x 8 reps
Dips x 8 reps
Diamond Grip Push-Ups x 30 seconds
Rest as needed