Wed, Jul 6, 2022

Warm-up
• Tabata Air Bike

3 rounds:
• 10 Sit-up to Pike
• 10 Jumping Jacks
• 10 Air Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Weightlifting
6 min EMOM:
• 1 Power Snatch
• 2 Overhead Squat

Weight: 65%, 75%, 85% of 1RM Snatch.

6 sets:
• 2 Snatch

Weight: 65% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

6 min EMOM:
• 1 Power Clean
• 1 Hang Clean

Weight: 65%, 75%, 85% of 1RM Clean.

6 sets:
• 2 Clean & Jerk

Weight: 65% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

Conditioning
8 min AMRAP:

• 4 Squat Cleans 135/95#
• 8 Toes-to-bar

Goal: 7 rounds.