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 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.
Every minute, on the minute, for 4 minutes (4 sets):
Hang Muscle Clean x 2 reps
B.
Every 2 minutes, for 12 minutes (6 sets):
Hip Clean x 2 reps @ 65-70% of 1-RM Clean
C.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 3 reps @ 55-65%
D.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat with a 5 second lowering phase x 5 reps @ 50-65% of 1-RM Back Squat
E.
Three sets of:
Pull-Ups with a 4 second lowering phase x 8 reps
V-Ups x 45 seconds
Rest as needed