Suggested Warm-Up
3 Minutes Cardio (Run, Bike, Row, etc)
3 Rounds:
8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges
With empty bar:
5 Front Squat, 5 Deadlift
5 Muscle Snatch, 3 Muscle Clean
5 Hang Power Snatch, 3 Power Clean
5 Power Jerks + 3 Push Press
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch with a 2 second pause in catch x 2 reps
*Sets 1-2 = @ 65% of 1-RM Power Snatch
*Sets 3-4 = @ 70% of 1-RM Power Snatch
*Sets 5-6 = @ 75% of 1-RM Power Snatch
B.
Every 90 seconds, for 9 minutes (6 sets):
Power Jerk x 2 reps
*Sets 1-3 = @ 65-70%
*Sets 4-6 = @ 70-75%
C.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Pull + 6 second lowering phase
x 2 reps @ 90% of 1-RM Snatch
D.
Every 3 minutes, for 12 minutes (4 sets):
Push Press x 10 reps @ 60-65% of 10-RM Push Press
E.
Three sets of:
Front Rack Barbell Step-Up x 5 reps each leg
Chinups x 10 reps
Rest as needed
(Leg should be at parallel when stepping up. Aim for 2 heavy working sets)