Warm-up
• 200 Single Unders
3 rounds:
• 10 Mountain Climbers
• 10 Jumping Air Squats
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Weightlifting
3-position Snatch (hip/knee/floor)
• 5 sets of the complex
Recommended percentages: 60-65-70-75-80% of 1RM Snatch
Hang Power Cleans
• 3 reps at 70%
• 3 reps at 80%
• 3 reps at 90% of 1RM
Clean & Jerks
• 3 reps at 70%
• 3 reps at 80%
• 3 reps at 90% of 1RM
Core
3 rounds:
• 10 MedBall GHD Sit-ups 20/14#
• 10 MedBall Twists 20/14#
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