Warmup - Do 30 Air Squats, then with an unweighted BB, do 1 round of:
Behind the Neck Clean Grip Push Press (PAUSE 2 seconds at TOP) - 5 reps
Back Squat (PAUSE 2 seconds at BOTTOM) - 5 reps
Behind the Neck Snatch Grip Push Press (PAUSE 2 seconds at TOP) - 5 reps
Overhead Squat (PAUSE 2 seconds at BOTTOM) - 5 reps
#1 BB Clean This is 7 sets. Rest between sets.
Set 1 - 4 reps at 60% of 1RM
Set 2 - 3 reps at 65%
Set 3 - 2 reps at 70%
Set 4 - 1 rep at 75%
Set 5 - 1 rep at 80%
Set 6 - 1 rep at 85%
Set 7 - 1 rep at 90%
#2 BB Back Squat 8 reps, every minute on the minute, for 5 sets.
Try to use the same weight for all 5 sets.
#3 This is 3 rounds. Each round is 5 minutes of continuous work.
Rest 1 minute between rounds. One round looks like this:
Suicide on the 50 meter course - 1 rep
Goblet Squat - 20 reps
Double Under - 40 reps
Front Squat with a 2 second PAUSE at the bottom of each rep - 4 reps
Toes to Bar - 12 reps
If you finish the toes to bar and there is still time left in the round, start back
over at the suicide. Work continuously until the 5 minutes is up.
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