Warm-up
• 200 Single Unders
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
4 rounds:
• 5 PVC Passthroughs
• 5 PVC Around the World /side
• 5 PVC Good Mornings
• 5 PVC Overhead Squats
Weightlifting
Hang Power Snatch
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM HPS
Snatch
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM
Overhead Squat
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM
10 min E2MOM:
• 3 Power Cleans
• 3 Front Squats
• 3 Jerks
Recommended weight is 70% 1RM.
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