Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Weightlifting
8 min E2MOM:
• 3-Position Snatch (upper thigh, below knee, floor)
Every 2 min for 8 min, perform one 3-position snatch (power or squat). Recommended weight: 50%, 55%, 60%, 65% of 1RM snatch.
Rest 1-2 min between sets.
Snatch
• 1 set of 4 reps at 65% of 1RM
• 1 set of 4 reps at 75% of 1RM
• 2 sets of 2 reps at 85% of 1RM
• 2 sets of 2 reps at 95% of 1RM
8 min E2MOM:
• 3-Position Clean (upper thigh, below knee, floor)
Every 2 min for 8 min, perform one 3-position clean (power or squat). Recommended weight: 50%, 55%, 60%, 65% of 1RM clean.
Clean & Jerk
• 1 set of 4 reps at 65% of 1RM
• 1 set of 4 reps at 75% of 1RM
• 2 sets of 2 reps at 85% of 1RM
• 2 sets of 2 reps at 95% of 1RM
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