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 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.
B.
Every 2 minutes, for 18 minutes (9 sets):
Snatch
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 94%
*Set 7 = 1 rep @ 98%
*Sets 8-9 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch. Limit yourself to 3 misses.
C.
Every 75 seconds, for 20 minutes (16 sets):
Clean & Jerk x 1 rep @ 75%
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Step-Ups to Parallel Box x 6 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Single-Arm DB Overhead Press x 10 reps each arm
Hip Extension x 10 reps
Ab Mat Sit-Ups x 45 seconds
Rest as needed
Place a barbell on your back for the hip extension if possible.