Warm-up
• 100 Single Unders
3 rounds:
• 10 Walking Lunges
• 10 Cossack Side Lunges
• 10 Dumbbell Thrusters 20/10#
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Weightlifting
5-4-3-2-1 reps:
• Hang Power Snatches
Weight: 50%, 60%, 70%, 80%, 90% of 1RM.
4 sets:
• 4 Snatch
Weight: 70% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.
5-4-3-2-1 reps:
• Hang Power Cleans
Weight: 50%, 60%, 70%, 80%, 90% of 1RM.
4 sets:
• 4 Clean & Jerk
Weight: 70% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.
Conditioning
For time:
• 50 Single Unders
• 5 Thrusters 135/85#
• 50 Single Unders
• 10 Thrusters 115/75#
• 50 Single Unders
• 15 Thrusters 95/65#
• 50 Single Unders
• 20 Thrusters 75/55#
• 50 Single Unders
• 25 Thrusters 45/35#
Goal: 9 min.