Warm-up
2 rounds:
• 200 m Run
• 10 Jumping Air Squats
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Goblet Squat Hold 53/35#
Weightlifting
Snatch
• 3 sets of 3 reps at 65% 1RM
• 3 sets of 3 reps at 70% 1RM
• 1 set of 3+ reps at 75% 1RM
10 min E2MOM:
• 1 Snatch Pull
• 1 Snatch
• 2 Overhead Squats
Recommended: 75% 1RM
Clean & Jerks
• 3 sets of 3 reps at 65% 1RM
• 3 sets of 3 reps at 70% 1RM
• 1 set of 3+ reps at 75% 1RM
10 min E2MOM:
• 1 Power Clean
• 1 Cluster
Every 2 min for 10 min (5 rounds), perform 1 rep of each movement. Recommended: 75% 1RM
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