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):
Hip Power Snatch x 2 reps
*Sets 1-3 = @ 70% of 1-RM Power Snatch
*Sets 4-5 = @ 75% of 1-RM Power Snatch
*Sets 6-7 = @ 80% of 1-RM Power Snatch
(Bar should be in your belt line once you bring it to the hang position and should never leave your hip pocket until after your extension. No lowering of the bar)
B.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean & Power Jerk
*Sets 1-2 = 2 reps @ 80% of 1-RM Power Clean & Power Jerk
*Sets 3-4 = 1 rep @ 85% of 1-RM Power Clean & Power Jerk
*Sets 5-7 = 1 rep @ 90% of 1-RM Power Clean & Power Jerk
C.
Every 2:30, for 12:30 (5 sets):
Clean High Pull x 4 reps @ 100% of your 1-RM Clean
D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat with a 3 second pause at bottom x 4 reps @ 70-80%
The goal is to start at 70% and work up across the 5 sets
E.
Three sets of:
Romanian Deadlift x 12 reps
Rest as needed