Warm-up
• 400 m Run
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Standing Toe Touch Hold
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Weightlifting
Snatch
• 5 sets of 5 reps at 80% of 5RM
Snatch Grip Pulls
• 5 reps at 90% of 1RM Snatch
• 5 reps at 100% of 1RM Snatch
• 5 reps at 110% of 1RM Snatch
Clean & Jerk
• 5 sets of 5 reps at 80% of 5RM
3-Position Clean (upper thigh, below knee, floor)
• 2 at 60% of 1RM Clean
• 2 at 65% of 1RM Clean
• 2 at 70% of 1RM Clean
Conditioning
21-15-9 reps for time:
• Row calories
• Dumbbell Hang Squat Cleans 2 x 30/20#
• Handstand Push-ups
Goal: 10 min.