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 2 minutes, for 16 minutes (8 sets):
Hang Power Snatch
x 1 rep
*Sets 1-2 = @ 75% of 1-RM Power Snatch
*Sets 3-4 = @ 80% of 1-RM Power Snatch
*Sets 5-6 = @ 85% of 1-RM Power Snatch
*Sets 7-8 = @ 90% of 1-RM Power Snatch
B.
Every minute, on the minute, for 12 minutes (12 sets):
Power Clean & Power Jerk x 1 rep @ 75-80% of 1-RM Power Clean & Power Jerk
C.
Every 2:30, for 12:30 (5 sets):
Snatch Pull with a 3 second pause at knee x 3 reps @ 110% of 1-RM Snatch
D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 5 reps @ 73-78%
E.
Three sets of:
Romanian Deadlift x 8 reps
Rest as needed