Warm-up
• Tabata Air Bike
3 rounds:
• 10 Sit-up to Pike
• 10 Jumping Jacks
• 10 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Weightlifting
6 min EMOM:
• 1 Power Snatch
• 2 Overhead Squat
Weight: 65%, 75%, 85% of 1RM Snatch.
6 sets:
• 2 Snatch
Weight: 65% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.
6 min EMOM:
• 1 Power Clean
• 1 Hang Clean
Weight: 65%, 75%, 85% of 1RM Clean.
6 sets:
• 2 Clean & Jerk
Weight: 65% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.
Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Lying Leg Raises
• 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