Warm-up
• 300 m Row
3 rounds:
• 7 Jumping Jacks
• 7 Jumping Lunges
• 7 Barbell Thrusters 45/35#
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
Weightlifting
Snatch
• 5 reps at 50% T1RM
• 3 reps at 60% T1RM
• 2 reps at 70% T1RM
• 1 rep at 75% T1RM
• 1 rep at 80% T1RM
• 1 rep at 85% T1RM
• AMRAP at 90% T1RM
3-Position Snatch (upper thigh, below knee, floor)
• 5 sets: 1 complex
Power or squat. Recommended weight: 50%, 55%, 60%, 65%, 70% of 1RM snatch. Rest 1-2 minutes between sets.
Clean & Jerks
• 5 reps at 50% T1RM
• 3 reps at 60% T1RM
• 2 reps at 70% T1RM
• 1 rep at 75% T1RM
• 1 rep at 80% T1RM
• 1 rep at 85% T1RM
• AMRAP at 90% T1RM
3-Position Clean (upper thigh, below knee, floor)
• 5 sets: 1 complex
Power or squat. Recommended weight: 50%, 55%, 60%, 65%, 70% of 1RM clean. Rest 1-2 minutes between sets.
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