Warm-up
• 200 m Run
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 Jumping Jacks
• 10 PVC Overhead Squats
Weightlifting
6 min E2MOM:
• 3-Position Snatch
Position 1: upper thigh, Position 2: below knee, Position 3: floor. Weight: 50%, 60%, 70% of 1RM.
4 sets:
• 4 Snatch
Weight: 60% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.
6 min E2MOM:
• 3-Position Clean
Position 1: upper thigh, Position 2: below knee, Position 3: floor. Weight: 50%, 60%, 70% of 1RM.
4 sets:
• 4 Clean & Jerk
Weight: 60% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.
Conditioning
6 min AMRAP:
• 40 Double Unders
• 10 Dumbbell Power Snatch 50/35#
The dumbbell power snatch is with one dumbbell, alternating arms after each repetition. Goal: 5 rounds.