Suggested Warm-Up
3 Minutes oof Cardio (Run, Bike, Row, etc)
3 Rounds:
15 Air Squats + 10 Pushups + 5 Pullups
2 Rounds:
10 Lunges + 5 Inchworm Pushups
1 Round:
Hold bottom of Air Squat for 1 minute
With empty bar:
10 Deadlift, 10 Press, 10 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 6 minutes (4 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 4 sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 3 reps
Build over the course of the 4 sets.
B.
Every 75 seconds, for 15 minutes (12 sets):
Snatch x 1 rep @ 75-80%
C.
Every 90 Seconds, for 4:30 (3 sets):
Press in Split Jerk Position x 4 reps
Followed by…
Every 90 seconds, for 12 minutes (8 sets):
Split Jerk x 1 rep @ 80-85%
D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 4 reps @ 85-95% of your 4-RM Back Squat weight
Start the first 2 sets at 85%. If you’re confident you can do the last sets at 90-95%, go up. If not, stay at 85% for the last sets.
*If you don’t know your 4-RM Back Squat, establish that today instead of doing these sets
E.
Two sets of:
Banded March
x 3 minutes
Chin-ups x 10 reps
Rest as needed between sets