Warm-up
• 50 Single-Unders
• 50 Double-Unders
• 50 Single-Unders
3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Weightlifting
Snatch
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
3-position Snatch (hip/knee/floor)
• 5 sets of the complex
Start with 45% of 1RM and increase by 10% each round to finish around 85%.
Clean & Jerk
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
3-position Cleans (hip/knee/floor)
• 5 sets of the complex
Start with 45% of 1RM and increase by 10% each round to finish around 85%.
Core
3 rounds:
• 10 GHD Hip Extensions
• 10 Bench Knee Raises