Warm-up
• 300 m Row
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Weightlifting
Snatch
• 5 sets of 3 reps at 80% of 3RM
3-Position Snatch (thigh/knee/floor)
• 2 at 55% of 1RM Snatch
• 2 at 60% of 1RM Snatch
• 2 at 65% of 1RM Snatch
Clean & Jerk
• 5 sets of 3 reps at 80% of 5RM
Clean Grip Pulls
• 5 reps at 85% of 1RM Clean
• 5 reps at 95% of 1RM Clean
• 5 reps at 105% 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
3 rounds:
• 10 GHD Sit-ups
• 10 Good Mornings 45/35#
• 10 Lying Leg Raises
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 Child’s Pose