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
Snatch
• 5 sets of 5 reps at 75% of 5RM
Snatch Grip Pulls
• 5 reps at 85% of 1RM Snatch
• 5 reps at 95% of 1RM Snatch
• 5 reps at 105% of 1RM Snatch
Clean & Jerk
• 5 sets of 5 reps at 75% of 5RM
3-Position Clean (upper thigh, below knee, floor)
• 2 at 50% of 1RM Clean
• 2 at 55% of 1RM Clean
• 2 at 60% of 1RM Clean
• 2 at 65% of 1RM Clean
Conditioning
Death by:
• Cluster 115/75#
Perform 1 rep in the first minute, 2 reps in the second minute, 3 reps in the third minute, etc. until you can no longer complete the number of reps in the minute. Score is the last full round completed. Goal: 7.