Warm-up
• 20 Air Bike
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 20 PVC Passthroughs
3 rounds:
• 10 Medicine-Ball Cleans 20/14#
• 10 Cossack Side Lunges
Weightlifting
Snatch
• 2 sets of 4 reps at 70% of 1RM
• 2 sets of 4 reps at 80% of 1RM
Power or squat snatch. Single reps though touch and go is optional if proper form is maintained.
Rest 1-2 min between sets.
8 min EMOM:
• 1 Snatch
Recommended weight: 80-80-85-85-90-90-95-95% of 1RM snatch.
Clean & Jerk
•2 sets of 4 reps at 70% of 1RM
• 2 sets of 4 reps at 80% of 1RM
Power or squat clean. Any type of jerk. Single reps though touch and go is optional if proper form is maintained.
8 min EMOM:
• 1 Clean
Recommended weight: 80-80-85-85-90-90-95-95% of 1RM clean.
Cool-down
2 min:
• Walk on Treadmill or slow Row
2 rounds:
• 60 sec Lying Knee to Chest Right
• 60 sec Lying Knee to Chest Left
• 60 sec Lying Pectoral Stretch Right
• 60 sec Lying Pectoral Stretch Left