As part of your warmup, with an unweighted BB, do 2 rounds of:
Front Squat - 5 reps
Hang Clean - 5 reps
Standing Shoulder Press - 5 reps
Behind the Neck Snatch Grip Push Press - 5 reps
Overhead Squat - 5 reps
Rest about a minute between rounds.
#1 BB Clean 3-3-3-3 reps
Load for the 4 sets is: Set 1 - 60%, Set 2 - 65%, Set 3 - 70%, Set 4 - 75%
These are not "touch and go" reps. Reset your starting position on each rep.
Rest between sets.
#2 BB Front Squat 3-3-3-3 reps
For each set, pause for 3 seconds at the bottom of THE FIRST TWO REPS.
No pause on the third rep of each set. Start with 80% of your clean 1RM and
then try to increase weight for sets 2 - 4. Rest between sets.
#3 Do 3 rounds of:
Air Squat - 50 reps
Double Under - 40 reps
Hand Release Pushup - 30 reps
Kipping Pullup - 20 reps
BB Deadlift - 10 reps
Rest between rounds.
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