Warm-up
• 20 cal Air-Bike
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead Squats
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
Strength (Deload Week)
Snatch
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM
Overhead Squat
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM
Deload session: lightweight, concentrate on form.
Core
• 100 Bicycle Sit-ups
• 100 Flutter Kicks
Conditioning
10 rounds for max reps:
• 20 sec Ring Dips
• 10 sec Rest
• 20 sec Power Cleans 135/95#
• 10 sec Rest