Warm-up
• 400 m Run
3 rounds:
• 10 Medicine-Ball Cleans 20/14#
• 10 Jumping Lunges
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Butterfly Stretch
Weightlifting
10 min E2MOM:
• 5-4-3-2-1 Hang Snatch
From 0:00-2:00 complete 5 Hang Snatch (power or squat). Increase weight. From 2:00-4:00 complete 4 Hang Snatch (power or squat). Increase weight and continue pattern.
Clean & Jerk
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Clean Grip Pulls
• 3 sets: 3 reps AHAP
Core
6 rounds:
• 20 sec Hollow Hold w/ PVC
• 10 sec Rest
• 20 sec Arch Hold w/ PVC
• 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