Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
5 Pull-Ups + 5 Pushups + 5 Air Squats + 5 Lunges
1 Round:
Hold bottom of Air Squat for 1 minute
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Press in Clean, 3 Press in Split
3 Clean & Jerks
3 Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 3 minutes (3 sets)
Snatch Press from Receiving
x 5 reps
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Hip Muscle Snatch
x 2 reps
*The goal here is just to use it as a positional warmup, not intended for heavy weight.
B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep @ 80-83%
The goal here is consistency. Try to make every rep as smoothly as possible!
C.
In 17 minutes, build to a 1-RM Split Jerk
D.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 7 reps @ 88-92% of your 7-RM Back Squat weight
*Start at 88% for your first set and go up if you’re confident you can make all sets at 92%.
*If you don’t know your 7-RM Back Squat, establish that today instead of doing these sets.
E.
Three sets of:
Sled Push x 100 feet
Choose a “moderate” weight so you can move it fast but that you’re not sprinting with.