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, 3 Front Squat
5 Power Cleans, 3 Front Squat
5 Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes for 8 minutes (4 sets):
3-Position Clean x 1 rep
The 3 positions we are looking for are: Hip Clean, Mid Hang Clean, & Clean from the floor. Use this as a warm-up/preparation exercise. The focus is on getting warm & prepared, not getting to a heavy weight.
B.
Every 2:30, for 15 minutes (6 sets):
(Clean Pull with a 2 second pause at knee + Clean with a 2 second pause at knee + Jerk
) x 1 rep
*Set 1 = @ 70% of 1-RM Clean
*Set 2 = @ 75% of 1-RM Clean
*Sets 3-4 = @ 80% of 1-RM Clean
*Sets 5-6 = @ 85% of 1-RM Clean
C.
Every 2 minutes, for 12 minutes (6 sets):
(Snatch Pull with a 3 second pause at knee
+ Snatch with a 3 second pause at knee) x 1 rep
*Sets 1-2 = @ 75% of 1-RM Snatch
*Sets 3-4 = @ 80% of 1-RM Snatch
*Sets 5-6 = @ 85% of 1-RM Snatch
D.
Every 2:30, for 15 minutes 6 sets):
Back Squat
*Set 1 = 2 reps @ 85%
*Set 2 = 4 reps @ 80%
*Set 3 = 2 reps @ 90%
*Set 4 = 4 reps @ 85%
*Set 5 = MAX repetitions at 90%
Rest 3 full minutes after set 5, then:
Set 6: Do HALF the amount of reps you did for set 5. So if you did 8 reps on set 5, perform 4 reps on set 6
*Note: Set 5 – Load up 90% and perform as many reps as possible!
E.
Two sets of:
Chinups with a 2 second pause at top x 8 reps
V-Ups x 30 seconds
Rest 45 seconds