Suggested Warm-Up
3 minutes of 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 Press In Split
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
5 Clean & Jerks
*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 minute, on the minute, for 4 minutes (4 sets):
Hang Muscle Clean
x 2 reps
B.
In 25 minutes, build to a 1-RM Squat Clean
C.
Every minute, on the minute, for 10 minutes (10 sets):
No Hook No Feet Snatch x 1 rep @ 50-75% of 1-RM Snatch
Start at 50% & work up heavier as the sets go on. Feet should start in your landing position. Your heels can come up but your foot shouldn’t move. Do not use a hookgrip.
D.
Every 2:30, for 10 minutes (4 sets):
Back Squat with a 5 second lowering phase x 5 reps @ 50-65% of 1-RM Back Squat
E.
Three sets of:
Pull-Ups with a 4 second upward phase x 8 reps
Ab Rollouts x 12 reps
Rest as needed