Warm-up
3 rounds:
• 10 Walking Lunges
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Jumping Jacks
• 10 Air Squats
3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Weightlifting
Snatch
• 4 sets of 2 reps at 75% of 1RM
• 4 sets of 2 reps at 85% 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.
4 sets:
• 2 Snatch Grip Pulls + 1 Snatch
Recommended weight: 90-90-95-95% of 1RM snatch
Clean & Jerk
• 4 sets of 2 reps at 75% of 1RM
• 4 sets of 2 reps at 85% of 1RM
Power or squat clean. Any type of jerk. Single reps though touch and go is optional if proper form is maintained.
4 sets:
• 2 Paused Power Cleans + 1 Paused Clean
Pause 1-2 seconds at the knee. Recommended weight: 90-90-95-95% of 1RM clean
3 sets:
• 1 Push Press + 1 Push Jerk + 1 Split Jerk
Recommended weight: 80-85-90% of 1RM shoulder press
Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Reclining Butterfly Pose