Suggested Warm-Up:
3 minutes of Cardio (Run, Bike, Row, etc)
5 Rounds:
8 Air Squats + 6 Lunges + 4 Burpees + 2 Pull-Ups
With empty bar:
10 Deadlift + 10 Press + 10 Back Squat
3 Muscle Snatch + 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Squat Snatch
5 Squat Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Drop Snatch x 2 reps
B.
Every 2:30, for 10 minutes (4 sets):
Hang Snatch
x 4 reps @ 60-65% of 1-RM Snatch
C.
Every 90 seconds, for 9 minutes (6 sets):
Hip Clean x 1 rep @ 65-70% of 1-RM Clean
D.
Every 2:30, for 12:30 (5 sets):
Front Squat with a 3 second pause at bottom x 3 reps @ 60-65% of 1-RM Front Squat
E.
Two sets of:
Bent Over Row x 10 reps
Banded March
x 3 minutes
Rest as needed