Suggested Warm-Up:
3 minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
15 Air Squats + 10 Pushups + 5 Pull-Ups
2 Rounds:
10 Lunges + 5 Inchworm Pushups
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Squat Snatch, 5 Snatch Balances
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch
x 1 rep
*Set 1 = @ 80% of 1-RM Power Snatch
*Set 2 = @ 85% of 1-RM Power Snatch
*Sets 3-6 = @ 90% of 1-RM Power Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Low Hang Power Clean x 1 rep
*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%
*Sets 5-6 = @ 90%
C.
Every 2:30, for 10 minutes (4 sets):
Overhead Squat x 2 reps @ 90-95% of your 3-RM Overhead Squat weight
D.
Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 3 reps @ 82.5%
E.
Every 2:30, for 10 minutes (4 sets):
Bench Press x 2 reps @ 90-93%