Suggested Warm-Up
3 minutes of Cardio (Run, Bike, Row, etc)
4 Rounds:
10 Air Squats + 5 Lunges + 5 Push-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 2 minutes, for 12 minutes (6 sets):
No Feet Power Snatch
x 2 reps
*Sets 1-2 = @ 70% of 1-RM Power Snatch
*Sets 3-4 = @ 75% of 1-RM Power Snatch
*Sets 5-6 = @ 80% of 1-RM Power Snatch
Your feet should start in your landing position. Your heels can come up but your feet should not move.
B.
Every 2 minutes, for 12 minutes (6 sets):
Low Hang Power Clean
*Sets 1-2 = 2 reps @ 75%
*Sets 3-4 = 2 reps @ 80%
*Sets 5-6 = 1 rep @ 85%
C.
In 18 minutes, establish a 3-RM Overhead Squat
D.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 3 reps @ 77.5%
E.
Every 2:30, for 10 minutes (4 sets):
Bench Press x 3 reps @ 85-88%