Warm-up
• Tabata Air Bike
2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left
Weightlifting
10 min E2MOM:
• 1 Snatch Pull
• 1 Hang Power Snatch
• 3 Overhead Squats
Hang Cleans
• 5 reps at 70%
• 3 reps at 80%
• 1 rep at 90% of 1RM
Jerks
• 5 reps at 70%
• 3 reps at 80%
• 1 rep at 90% of 1RM
Clean & Jerks
• 5 reps at 70%
• 3 reps at 80%
• 1 rep at 90% of 1RM
Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest
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