Suggested Warm-Up
3 minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 Air Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
4 Squat Snatch
*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 2 minutes, for 12 minutes (6 sets):
Mid Hang Snatch
*Sets 1-2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-4 = 1 rep @ 80% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Low Hang Clean
*Sets 1-2 = 2 reps @ 70% of 1-RM Clean
*Sets 3-4 = 2 reps @ 75% of 1-RM Clean
*Sets 5-6 = 1 rep @ 80% of 1-RM Clean
D.
Every 2:30, for 15 minutes (6 sets):
Front Squat with a 5 second lowering phase x 1 rep
*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%
*Sets 5-6 = @ 90%
E.
Two sets of:
Bent Over Row x 10 reps
Banded March x 3 minutes
Rest as needed