Warm-up
2 rounds:
• 10 cal Air Bike
• 10 Air Squats
• 5 Arm Circles CW
• 5 Arm Circles CCW
• 5 Arm Hugs
• 5 Alternating Arm Swings
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Wrist Stretch Backward Facing
• 30 sec Wrist Stretch Forward Facing
Weightlifting
Snatch
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Overhead Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Clean & Jerk
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Front Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Core
3 rounds:
• 10 GHD Hip Extensions
• 10 Bench Knee Raises
Cool-down
• 300 m Row (easy)
3 rounds:
• 10 PVC Good Mornings
• 5 Sit-up to Pike
• 5 Sit-up to Straddle
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