Suggested Warm-Up
3 Minutes oof Cardio (Run, Bike, Row, etc)
3 Rounds:
10 Air Squats + 5 Inchworm Pushups + 3 Burpees
2 Rounds:
10 Jumping Lunges + 5 Pullups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
3 Squat Cleans, 3 Press In Split
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 3 sets
Every 90 seconds, for 4:30 (3 sets):
Tall Jerk x 3 reps
Build over the course of the 3 sets. This is a warmup / positional exercise, the focus is not on heavy weight.
B.
Every 90 seconds, for 15 minutes (10 sets):
Clean & Jerk x 1 rep @ 80%
C.
In 20 minutes, establish a 4-RM Back Squat
3 minute rest, then begin:
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 2 reps @ 4-RM weight
D.
In 16 minutes, establish a 5-RM Push Press
Rest 3 minutes, then
Two sets of:
Push Press x 5 reps @ 90-93% of 5-RM weight
Rest as needed between sets
E.
Three sets of:
GHD Sit-Up Hold
x 30 seconds
Dips x 10 reps
Close Grip Pushup x 30 seconds
Rest 60 seconds