Wed, Aug 14, 2024

Warm-up
• 20 cal Air Bike

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

Weightlifting.
Snatch
• 5 reps at 50% 1RM
• 3 reps at 60% 1RM
• 2 reps at 65% 1RM
• 1 rep at 70% 1RM
• 1 rep at 75% 1RM
• AMRAP at 80% 1RM

10 min E2MOM:
• 2 Hang Power Snatch
• 1 Squat Snatch

Recommended weight: 45%, 50%, 55%, 60%, 65% of 1RM snatch.

Clean & Jerks
• 5 reps at 50% 1RM
• 3 reps at 60% 1RM
• 2 reps at 65% 1RM
• 1 rep at 70% 1RM
• 1 rep at 75% 1RM
• AMRAP at 80% 1RM

10 min E2MOM:
• 2 Power Cleans
• 2 Front Squats
• 1 Jerk

Recommended weight: 45%, 50%, 55%, 60%, 65% of 1RM c&j.

Cool-down
2 rounds:
• 10 PVC Around the World /side
• 10 PVC Passthroughs

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