2-5 Minutes of Cardio
Catalyst Athletics Dynamic Warmup

Single Leg Medial Box Jumps
4 Sets of 10 Per Leg

Build to a moderate triple.
Target weight should be around 80% of best snatch.

10 Sets of 2
Build to 65-70% of best snatchon last 3 sets.

Find a 1RM

Enderton Front Squat Complex =
1 Front Squat w/0:03 Pause
1 One & a Quarter Front Squat
1 Regular Front Squat

10x BW Good Morning + Squat
10x Forward/Backward Leg Swings
10x Lateral Leg Swings
10x Diagonal Leg Swings
5x Squat w/T-Spine Rotation
20x Down Dog Calf Walks
5x Spiderman & Reach

w/Empty BB (DB/KB For Beginners):
3 x 5 Thrusters
Add Weight
3 x 5 Power Snatches
Add Weight
3 x 5 Clean & Jerks

Teams of 2

From 0:00-10:00
1 Mile Run (Alternate Every 400m)
Max Clean & Jerks (135/95)

Rest 10:00-13:00

From 13:00-20:00
800m Run (Alternate Every 200m)
Max Power Snatches (115/85)

Rest 20:00-23:00

From 23:00-27:00
400m Run (Alternate Every 100m)
Max Thrusters (95/65)

Alternate every 5 Reps on the weightlifting movements. Beginners may sub a DB or KB.