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 Snatch, 3 Front Squat
5 Power Cleans, 3 Front Squats
3 Power Snatch, 3 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 14 minutes (7 sets):
Hang Power Snatch
*Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Power Snatch
*Sets 5-7 = 1 rep @ 85% of 1-RM Power Snatch
B.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean & Power Jerk
*Set 1 = 2 reps @ 75% of 1-RM Power Clean & Power Jerk
*Set 2 = 2 reps @ 80% of 1-RM Power Clean & Power Jerk
*Set 3 = 1 rep @ 85% of 1-RM Power Clean & Power Jerk
*Set 4 = 1 rep @ 90% of 1-RM Power Clean & Power Jerk
*Set 5 = 1 rep @ 94% of 1-RM Power Clean & Power Jerk
*Set 6 = 1 rep @ 98% of 1-RM Power Clean & Power Jerk
*Sets 7-8 = 1 rep @ 101%+ of 1-RM Power Clean & Power Jerk
The goal of today is to find a 1-RM Power Clean & Power Jerk
C.
Every 2:30, for 12:30 (5 sets):
Clean Pull with a 2 second pause at knee
x 3 reps @ 110% of 1-RM Clean
D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 5 reps @ 70-73%
E.
Three sets of:
Romanian Deadlift x 10 reps
Rest as needed