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 6 minutes (4 sets):
Drop Snatch x 2 reps
B.
Every 2 minutes, for 14 minutes (7 sets):
Low Hang Snatch
*Sets 1-3 = 2 reps @ 60% of 1-RM Snatch
*Sets 4-7 = 2 reps @ 65% of 1-RM Snatch
C.
Every 90 seconds, for 9 minutes (6 sets):
Hip Clean x 1 rep @ 65-70% of 1-RM Clean
D.
Every 3 minutes, for 12 minutes (4 sets):
Front Squat x 7 reps @ 65%
E.
Three Sets of:
Prone Bench Row x 8 reps
100 ft Sled Push OR 100ft Sandbag Bearhug Carry
Rest as needed
*Prone Bench Row – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench. Goal is to pull the bar UP to the bench explosively & lower down the bar under control.