deadlift - 3 reps
power clean - 3 reps
front squat - 3 reps
push press or jerk - 3 reps
Increase weight each round until you reach your 3 rep max for two of the four lifts. You will most likely max on your overhead first. Continue with the three remaining lifts until you reach another max, either the front squat or power clean depending on your flexibility.
Begin with 3 warmup sets at 75lb-Men/45lb-Women, then move to your own bar and begin your workout. Partner up on a bar if possible. It's a better workout if you have a partner to help swap/load plates and keep you focused. There is no time component to this workout, rest as needed between sets. You must maintain proper form on all reps or you will not be permitted to add weight to your bar.
RESULTS:
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