Suggested Warm-Up
1. Take 5 minutes to work on your biggest mobility weakness
2. Take 5 minutes to work on your biggest technique weakness (with the empty bar)
A.
In 5 sets, build to a challenging (but safe) height for a set of 3 Box Jumps.
B.
In 20 minutes, build to a 2-RM Muscle Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Clean Pull x 3 reps @ 110% of 1-RM Clean
D.
Every 3:30, for 21 minutes (6 sets):
Dead Stop Front Squat
*Sets 1-2 = 4 reps @ 80% of 5-RM Dead Stop Front Squat
*Sets 3-4 = 4 reps @ 85% of 5-RM Dead Stop Front Squat
*Sets 5-6 = 4 reps @ 90% of 5-RM Dead Stop Front Squat
*You should be setting up with your hips around parallel (not from the absolute bottom of your squat)
E.
Three sets of:
Romanian Deadlift x 10 reps
Chinups x 10 reps
Rest as needed
(Goal weight for RDL should be 70-75+% of 1-RM Clean)