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, 5 Front Squat
5 Muscle Snatch, 5 Overhead Squat
3 Muscle Snatch, 3 Power Cleans
*Every new line means take a short break before moving to the next movements
A.
In 15 minutes, establish a 2-RM Muscle Snatch (Try to beat your PR from 3 weeks ago)
B.
Every 90 seconds, for 12 minutes (8 sets):
Power Clean with a 2 second pause in catch + Power Jerk with a 2 second pause in catch x 1 rep @ 65-70% of 1-RM Power Clean & Power Jerk
C.
Every 2 minutes, for 6 minutes (3 sets):
Romanian Deadlift x 10 reps
D.
Two sets of:
Back Squat x 15 reps @ 60% of 1-RM Back Squat
Rest as needed
E.
Three sets of:
1-Leg KB or DB Romanian Deadlift x 10 reps each leg
Rest as needed