Warm-up
• Tabata Air Bike
3 rounds:
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Jumping Jacks
• 10 Mountain Climbers
3 rounds:
• 10 Incline DB Bench Press 30/20#
• 10 Bent-over DB Rows 30/20#
Weightlifting
Snatch
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
10 min E2MOM:
• 2 Hang Power Snatch
• 1 Squat Snatch
Start light; increase weight to finish as heavy as possible.
Clean & Jerk
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
10 min E2MOM:
• 3 Hang Power Cleans
• 1 Thruster
Start light; increase weight to finish as heavy as possible.