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
• 3 reps at 70%
• 3 reps at 80%
• 3 reps at 90% of 1RM
Overhead Squat
• 3 reps at 70%
• 3 reps at 80%
• 3 reps at 90% of 1RM
10 min E2MOM:
• 1 Clean
• 5-4-3-2-1 Jerks
Within the first 2 minutes, perform 1 squat clean followed by 5 Jerks (any type). Increase weight. In the next 2 minutes, perform 1 clean + 4 jerks. Increase weight. Then, 1 clean + 3 jerks, etc. Start with 50% of 1RM for clean and increase by 10% each round to finish around 90%.
Core
• Tabata V-Up + Tuck-Up
Cool-down
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend