Warm-up
2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Jacks
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength
10 min E2MOM:
• 5-4-3-2-1 Snatch
Rest 2 min
10 min E2MOM:
• 5-4-3-2-1 Clean
Within the first 2 minutes, perform 5 snatches. Increase weight and rest in the remaining time. In the next 2 minutes, perform 4 snatches. Increase weight, rest in the remaining time and continue this pattern until you are completing 1 heavy snatch in the final 2 minutes. Rest for 2 minutes and then repeat the routine for clean & jerk. Recommended percentages: 50-60-70-80-90+% of 1 rep max.
Conditioning
30-20-10 reps for time:
• Front Squats 75/55#
• Burpees Lateral Over Bar
• Front Rack Walking Lunges 75/55#
• Push-ups
• Sumo Deadlift High Pulls 75/55#
• AbMat Sit-ups
• Shoulder-to-Overheads 75/55#
Finish each round with:
• 400 m Run
Goal: 25 min.