Warm-up
• 100 Double Unders
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Arm Circles Forward
• 10 Arm Circles Backwards
3 rounds:
• 30 sec Overhead Arm Stretch
• 30 sec Upward Facing Dog
• 30 sec Jumping Jacks
• 30 sec Forearm Plank
Weightlifting
Snatch
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM
10 min E2MOM:
• 1 Snatch Pull
• 1 Hang Power Snatch
• 3 Overhead Squats
Clean & Jerk
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM
10 min E2MOM:
• 1 Clean Pull
• 2 Hang Squat Cleans
• 1 Split Jerk