Suggested Warm-Up:
3 minutes of Cardio (Run, Bike, Row, etc)
5 Rounds:
8 Air Squats + 6 Lunges + 4 Burpees + 2 Pull-Ups
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):
Tall Snatch
x 2 reps
Build over the course of the 4 sets.
B.
Every 90 seconds, for 9 minutes (6 sets):
Mid Hang Snatch x 1 rep @ 80-85% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Hang Clean x 1 rep @ 85% of 1-RM Clean
D.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat
*Set 1 = 3 reps @ 70%
*Set 2 = 3 reps @ 75%
*Set 3 = 3 reps @ 80%
*Set 4 = 2 reps @ 85%
*Set 5 = 1-2 reps @ 90%
*Sets 6-7 = 1 rep @ 95%
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.