Warm-up
3 rounds:
• 40 sec Thoracic Spine BB Stretch
• 20 sec Couch Stretch Right
• 20 sec Couch Stretch Left
• 40 sec Goblet Squat Hold 53/35#
2 rounds:
• 5 Deadlifts 45/35#
• 5 Hang Power Cleans 45/35#
• 5 Front Squats 45/35#
• 5 Jerks 45/35#
Weightlifting (Deload Week)
5-4-3-2-1 reps:
• Hang Power Snatches
Weight: 30%, 35%, 40%, 45%, 50% of 1RM.
4 sets:
• 3 Snatch
Weight: 40% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.
5-4-3-2-1 reps:
• Hang Power Cleans
Weight: 30%, 35%, 40%, 45%, 50% of 1RM.
4 sets:
• 3 Clean & Jerk
Weight: 40% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.
Conditioning
7 min AMRAP:
• 50 Double Unders
• 10 Russian Kettlebell Swings 70/53#
Goal: 7 rounds.