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.
Every 90 seconds, for 4:30 (3 sets):
Tall Snatch
x 3 reps
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Tall Clean x 2 reps
B.
Every 2:30, for 20 minutes (8 sets):
Snatch with a 3 second pause in catch x 2 reps
*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-6 = @ 80% of 1-RM Snatch
*Sets 7-8 = @ 85% of 1-RM Snatch
C.
Every 3 minutes, for 12 minutes (4 sets):
Clean + Clean & Jerk
*Set 1 = 1 rep @ 75% of 1-RM Clean & Jerk
*Set 2 = 1 rep @ 80% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 85% of 1-RM Clean & Jerk
At the 14 minute mark…
Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep @ 90% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 5 reps each leg
Aim for 2 heavy working sets.
E.
One Set of Tabata V-Ups:
20 Seconds On
10 Seconds off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete