Warm-up
• 300 m Row
3 rounds:
• 10 Lateral Jumps over Rower/Bar
• 10 Air Squats
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Weightlifting
Snatch
• 6 sets of 3 reps at 75% T1RM
• 1 set of 3+ reps at 75% T1RM
Every 90 sec for 12 min:
• 1 Snatch Grip Pull
• 1 Squat Snatch w/ 3 sec pause in bottom
Perform the complex in 90 seconds for 8 rounds. Recommended: 70%, 70%, 80%, 80%, 85%, 85%, 90%, 90% 1RM snatch.
Clean & Jerks
• 6 sets of 3 reps at 75% T1RM
• 1 set of 3+ reps at 75% T1RM
Every 90 sec for 12 min:
• 1 Clean Grip Pull
• 1 Cluster w/ 3 sec pause in bottom
Perform the complex in 90 seconds for 8 rounds. Recommended: 70%, 70%, 80%, 80%, 85%, 85%, 90%, 90% 1RM clean and jerk.
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