Warm-up
2 rounds:
• 200 m Run
• 10 Mountain Climbers
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
Weightlifting
Snatch
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Snatch Grip Pulls
• 3 sets: 3 reps at 75%, 85%, 95% of 1 RM of Snatch
10 min E2MOM:
• 3 Power Cleans
• 3 Push Jerks
Increase weight to finish heavy. Recommended percentages: 45%, 55%, 65%, 75%, 85% of 1RM Push Jerk.
Core
3 rounds:
• 30 Flutter Kicks
• 10 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