Warm-up
• 400 m Run
3 rounds:
• 10 Side to Side Jumps
• 10 Jumping Air Squats
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Weightlifting
8 sets:
• 1 Snatch
Weight: 70% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.
3 sets:
• 3 Snatch Grip Push Press
• 3 Overhead Squats
Weight: 80%, 90%, 100% of 1RM Snatch. Snatch Grip Push Presses are from the back, from the rack.
8 sets:
• 1 Clean & Jerk
Weight: 70% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.
3 sets:
• 2 Push Press
• 1 Jerk
Weight: 55%, 60%, 65% of 1RM Jerk.
Conditioning
6 min AMRAP:
• 5 Wall Walks
• 10 Knees-to-Elbows
Goal: 3 rounds.