Warm-up
• 20 cal Air Bike
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Weightlifting
10 min E2MOM:
• 2 Hang Power Snatch
• 1 Squat Snatch
Recommended weight is 60% 1RM Snatch.
10 min E2MOM:
• 2 Snatch Grip Pulls
• 1 Snatch
Recommended weight is 80% 1RM Snatch.
Clean
• 3 reps at 60%
• 3 reps at 70%
• 3 reps at 80% of 1RM
Clean & Jerk
• 3 reps at 60%
• 3 reps at 70%
• 3 reps at 80% of 1RM
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