Warm-up
• 400 m Run
• 20 Arm Circles
• 20 Cossack Side Lunges
• 20 Scorpions
• 20 Air Squat to Alternating Single Knee Raises
2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band OH Lunges
Weightlifting
Snatch
• 2 sets of 4 reps at 65% of 1RM
• 2 sets of 4 reps at 75% of 1RM
Power or squat snatch. Single reps, though touch and go is optional if proper form is maintained.
Rest 1-2 min between sets.
6 min E2MOM:
• 3-Position Snatch (upper thigh, below knee, floor)
Every 2 min for 6 min, perform one 3-position snatch (power or squat). Recommended weight: 50%, 60%, 70% of 1RM snatch.
Snatch Balance
• 2 reps at 50% of 1RM
• 2 reps at 60% of 1RM
• 2 reps at 70% of 1RM
Clean & Jerk
• 2 sets of 4 reps at 65% of 1RM
• 2 sets of 4 reps at 75% of 1RM
Power or squat clean. Any type of jerk. Single reps, though touch and go is optional if proper form is maintained.
6 min E2MOM:
• 3-Position Clean (upper thigh, below knee, floor)
Every 2 min for 6 min, perform one 3-position clean (no jerk; power or squat). Recommended weight: 50%, 60%, 70% of 1RM clean.
Push Jerk Behind the Neck in Split
• 2 reps at 50% of 1RM Jerk
• 2 reps at 60% of 1RM Jerk
• 2 reps at 70% of 1RM Jerk
Cool-down
• 300 m Row (easy)
3 rounds:
• 10 PVC Good Mornings
• 5 Sit-up to Pike
• 5 Sit-up to Straddle
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left