This isn't one of the workouts I've done, this was one of my clients workout that I ran him through. It was pretty tough! He is doing more athletic training and his exercises are for more advance lifters, but you can still use some of the exercises in your own workout. If you do this workout make sure you have good form. I just thought it was a great workout and its a pretty quick one to do.
Warm-up: Barbells have no weight and light weighted dumbbells
Cleans 10 reps
Cleans+Jerks 10 reps
Cleans+Press 10 reps
Dumbbell swings 15 reps
Sumo Squat 15 Reps
Prison Squats 20 Reps (Fast Pace)
Workout:
Cleans 2 Sets 10 Reps
Cleans+Press 1 Set 10 Reps
Dumbbell Swings 3 Sets 15 Reps
Dumbbell Sumo Squats 3 Sets 10 Reps
Prison Squats 3 Sets 15 Reps
The workout seems short, but do it right and you will be a sweaty mess! Enjoy!
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