Tonight's Workout

Stepping up the workout tonight. All cleans will go down to an "ass to the grass" front squat.

Warm-Up:
Steady State Row, 3 minutes
Warm-Up Super Set: Perform each exercise in order. No rest between exercises.
Clean and Split Jerk, 10 repetitions
Single Leg Glute Bridge, 30 seconds per side
Alternating Dumbbell Snatch, 5 per side
Pushup Plank Hold, 45 seconds
Strength Training:
Clean and Split Jerk, 1 set of 5 repetitions @ 40%, 1 sets of 5 repetitions @ 50%, 1 set of 5 repetitions @ 60%
Heavy Dumbbell Snatch, 5 sets of 1-2 repetitions per side
Metabolic Conditioning: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Alternating Dumbbell Snatch 53#, 16 repetitions
Medicine Ball Push-Up, 16 repetitions
400m Run
Cool-Down:
400m Walk