Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
5 Pullups + 10 Pushups + 15 Air Squats
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch, 3 Front Squat
5 Power Snatch, 3 Power Cleans
3 Snatch, 3 Cleans
3 Snatch
3 Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
In 13 minutes, build to: Front Squat x 3 reps @ 80%
*You are just building up to do 1 set of 3 reps at 80%
Think of this as a warmup / primer for the rest of the session..
B.
Every 90 seconds, for 12 minutes (8 sets):
Slow Pull Snatch x 1 rep
*Sets 1-3 = @ 60% of 1-RM Snatch
*Sets 4-6 = @ 65% of 1-RM Snatch
*Sets 7-8 = @ 70% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Clean with a 3 second pause at knee + Jerk with 3 second pause in catch
x 1 rep
*Sets 1-3 = @ 65% of 1-RM Clean & Jerk
*Sets 4-6 = @ 75% of 1-RM Clean & Jerk
D.
One Set of Tabata V-Ups:
20 Seconds On
10 Seconds Off
For a total of 8 rounds
*This entire section should take you 4 minutes to complete
E.
Every 3 minutes, for 9 minutes (3 sets):
Single Arm Front Rack Kettlebell Carry
x 100-ft Each Arm
OR
200ft Sled Push
Choose a KB weight that is challenging for all sets.