Suggested Warm-Up:
3 minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
10 Air Squats + 5 Inchworm Pushups + 3 Burpees
2 Rounds:
10 Jumping Lunges + 5 Pull-Ups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
3 Squat Cleans, 3 Press In Split
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes for 8 minutes (4 sets):
3- Position Clean
x 1 rep
The 3 positions we are looking for are: Hip Clean, Mid Hang Clean, & Clean from the floor. Use this as a warm-up/preparation exercise. The focus is on getting warm & prepared, not getting to a heavy weight.
B.
Every 3 minutes, for 18 minutes (6 sets):
Clean Pull + Clean + Front Squat + Jerk
*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk
*Sets 5-6 = 1 rep @ 85% of 1-RM Clean & Jerk
C.
Every 2:30, for 15 minutes (6 sets):
(Snatch Pull + Snatch Pull
+ Snatch with a 3 second pause at knee) x 1 rep
*Sets 1-2 = @ 75% of 1-RM Snatch
*Sets 3-4 = @ 80% of 1-RM Snatch
*Sets 5-6 = @ 85% of 1-RM Snatch
D.
Every 2:30, for 15 minutes (6 sets):
Back Squat
*Sets 1-2 = 4 reps @ 80%
*Sets 3-4 = 3-4 reps @ 85%
*Set 5 = MAX repetitions at 90%
Rest 3 full minutes after set 5, then:
Set 6: Do HALF the amount of reps you did for set 5. So if you did 8 reps on set 5, perform 4 reps on set 6
*Note: Set 5 – Load up 90% and perform as many reps as possible! Aim to beat your score from 5 weeks ago.
E.
Two sets of:
Chin-Ups with a 2 second pause at top x 8 reps
V-Ups x 45 seconds