Warm-up
• 100 Single Unders
3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
Weightlifting
Hang Power Snatch
• 5 reps at 65%
• 5 reps at 75%
• 5 reps at 85% of 1RM
Snatch
• 5 reps at 65%
• 5 reps at 75%
• 5 reps at 85% of 1RM
Overhead Squat
• 5 reps at 65%
• 5 reps at 75%
• 5 reps at 85% of 1RM
10 min E2MOM:
• 1 Power Clean
• 1 Cluster
Every 2 min for 10 min (5 rounds), perform 1 rep of each movement. Start with 50% of 1RM for cluster and increase by 10% each round to finish around 90%.
Core
3 rounds:
• 10 GHD Hip Extensions
• 10 Lying Leg Raises
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