Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
15 Air Squats + 10 Pushups + 5 Pull-Ups
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):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.
Every 2 minutes, for 6 minutes (3 sets):
3- Position Clean x 1 rep
The 3 positions we are looking for are: Hip Clean, Mid Hang Clean, & Clean from the floor. Use this as a warm-up/preparation exercise. The focus is on getting warm & prepared, not getting to a heavy weight.
B.
Every 2 minutes, for 14 minutes (7 sets):
Clean + Front Squat + Jerk x 1 rep @ 80-85% of 1-RM Clean & Jerk
C.
In 17 minutes, establish a 3-RM Back Squat
3 minute rest, then begin:
Every 2:30, for 7:30 (3 sets):
Back Squat x 3 reps @ 90% of 3-RM weight
D.
In 17 minutes, establish a 3-RM Push Press
Rest 3 minutes, then
Two sets of:
Push Press x 3 reps @ 90-93% of 3-RM weight
Rest as needed between sets
E.
Three sets of:
Bent Over Barbell Row x 8 reps
Dips x 8 reps
Diamond Grip Push-Ups x 30 seconds
Rest as needed