Warm-up
• 20 cal Air Bike
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
2 rounds:
• 10 Good Mornings 45/35#
• 10 Snatch Balance 45/35#
Weightlifting
Snatch
• 5 sets of 3 reps at 85% of 3RM
3-Position Snatch (thigh/knee/floor)
• 2 at 60% of 1RM Snatch
• 2 at 65% of 1RM Snatch
• 2 at 70% of 1RM Snatch
Clean & Jerk
• 5 sets of 3 reps at 85% of 3RM
Clean Grip Pulls
• 5 reps at 90% of 1RM Clean
• 5 reps at 100% of 1RM Clean
• 5 reps at 110% of 1RM Clean
For help calculating your 3-rep max (3RM), go to pushjerk.com/repmax and type in your 1 rep max (or another rep max) and then adjust the percentage at the bottom.
Core
4 rounds:
• 20 sec Evil Wheels
• 10 sec Rest
• 20 sec Lying Leg Raises
• 10 sec Rest
Cool-down
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend