Power Clean + Split Jerk from platform (6 sets)
Set 1 and 4: 3/3 with 10 seconds rest between each group
Set 2 and 5: 2/2/2 with 15 seconds between each group
Set 3 and 6: 1/1/1/1/1/1 with 20 seconds rest between each single
Add 2.5kg to the bar for the second series, sets 4,5 and 6.
Front Squat (4 sets)
Set 1: 6 straight reps
Set 2: 3/3 with 10 seconds rest between each group
Set 3: 2/2/2 with 15 seconds between each group
Set 4: 1/1/1/1/1/1 with 20 seconds rest between each single
One of the toughest workouts that I have done in a very long time
Plus additional ideas from Luke Thornley
Option 1: Using Snatch from floor as the example exercise
4 to 6 sets:
3 reps rest 15 – 20 seconds add weights the 2 reps rest 15 – 20 seconds add weight then 1 reps
Option 2: Overhead pressing movements a variation on the 5,3,1
3/3 – Military Press with 15 seconds rest between each group
2/2/2 – Push Press with 15 seconds rest in between each group
1/1/1/1/1/1 – Rack Split Jerks with 15 seconds rest in between each single rep