Warm-up
• 400 m Run
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Samson Stretch Hold Right
• 30 sec Samson Stretch Hold Left
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Weightlifting
Snatch
• 5 reps at 75%
• 3 reps at 85%
• 1 rep at 95% of 1RM
Overhead Squat
• 5 reps at 75%
• 3 reps at 85%
• 1 rep at 95% of 1RM
Every 90 sec for 9 min (6 rounds):
• 2-2-2-1-1-1 Hang Clean
• 2-2-2-1-1-1 Push Press
In the first three 90 seconds, perform 2 Hang Cleans followed by 2 Push Press. Rest in remaining time. In the last three 90 seconds, perform 1 of each. Start light. Work up to finish heavy.
Core
21-15-9 reps:
• GHD Sit-ups
• Evil Wheels
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