Warm-up
• 200 Single Unders
3 rounds:
• 10 Mountain Climbers
• 10 Jumping Air Squats
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Weightlifting
Snatch
• 5 sets of 1 rep at 90% of 1RM
5 sets:
• 2 Hang Power Snatch
• 1 Snatch
Weight: 65% 1RM Snatch
Clean & Jerk
• 5 sets of 1 rep at 90% of 1RM
5 sets:
• 3 Hang Power Cleans
• 1 Thruster
Weight: 65% 1RM Thruster
Core
3 rounds:
• 10 GHD Sit-ups
• 15 Good Mornings 45/35#
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