Suggested Warm-Up:
3min Cardio (Run, Bike, Row, etc)
5 Rounds:
8 Air Squats + 6 Lunges + 4 Burpees + 2 Pullups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Squat Snatch
5 Squat Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 3 sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Clean Grip Snatch
x 2 reps
If flexibility allows, build over the course of the 4 sets. If flexibility is an issue, stick with the empty bar & work to go lower each set.
B.
Every 2 minutes, for 12 minutes (6 sets):
Hip Snatch x 2 reps
*Sets 1-2 = @ 65% of 1-RM Snatch
*Sets 3-4 = @ 70% of 1-RM Snatch
*Sets 5-6 = @ 75% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Hang Clean
*Set 1 = 2 reps @ 70% of 1-RM Clean
*Set 2 = 2 reps @ 75% of 1-RM Clean
*Sets 3-6 = 1 rep @ 80% of 1-RM Clean
D.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat with a 5 second lowering phase x 3 reps
*Set 1 = @ 65%
*Sets 2-3 = @ 70%
*Sets 4-5 = @ 75%
E.
Three Sets of:
Single-Arm DB Row x 10 reps Each Arm
Single Arm Front Rack Kettlebell Carry x 100-ft Each Arm
Rest as needed
Choose a DB or KB weight that is challenging for all sets.