Warm-up
• 20 cal Air Bike
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Weightlifting
Snatch
• 1 set of 1 rep at 70% T1RM
• 1 set of 1 rep at 75% T1RM
• 4 sets of 3 reps at 80% T1RM
• 1 set of 3+ reps at 80% T1RM
10 min E2MOM:
• 2 Hang Power Snatch
• 1 Squat Snatch
Recommended weight: 45%, 50%, 55%, 60%, 65% of 1RM snatch.
Clean & Jerks
• 1 set of 1 rep at 70% T1RM
• 1 set of 1 rep at 75% T1RM
• 4 sets of 3 reps at 80% T1RM
• 1 set of 3+ reps at 80% T1RM
10 min E2MOM:
• 2 Power Cleans
• 2 Front Squats
• 1 Jerk
Recommended weight: 45%, 50%, 55%, 60%, 65% of 1RM c&j.
Cool-down
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Lying Glutes Stretch Right
• 30 sec Lying Glutes Stretch Left