Warm-up
• 100 Single Unders
3 rounds:
• 10 Walking Lunges
• 10 Cossack Side Lunges
• 10 Dumbbell Thrusters 20/10#
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Weightlifting
5-4-3-2-1 reps:
• Hang Power Snatches
Weight: 50%, 60%, 70%, 80%, 90% of 1RM. Rest 1-2 min between sets.
3 sets:
• 5 Snatch Grip Pulls
Weight: 85%, 95%, and 105% of 1RM Snatch. Rest 1-2 min between sets.
4 sets:
• 4 Snatch
Weight: 70% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.
5-4-3-2-1 reps:
• Hang Power Cleans
Weight: 50%, 60%, 70%, 80%, 90% of 1RM. Rest 1-2 min between sets.
4 sets:
• 3 Jerks (behind the neck)
Weight: 75%, 80%, 85%, and 90% of 1RM Jerk. Rest 1-2 min between sets.
4 sets:
• 4 Clean & Jerk
Weight: 70% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.
Cool-down
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Lying Glutes Stretch Right
• 30 sec Lying Glutes Stretch Left