Warm-up
• 300 m Row
3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
Weightlifting
Snatch
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
10 min E2MOM:
• 3 Power Snatch
• 3 Overhead Squats
Start light; increase weight to finish as heavy as possible.
Clean & Jerk
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
10 min E2MOM:
• 3 Power Cleans
• 2 Front Squats
• 1 Jerk
Start light; increase weight to finish as heavy as possible.