Warm-up
3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 200 Single Unders
3 rounds:
• 20 Side to Side Jumps
• 10 Dumbbell Thrusters 25/15#
Weightlifting
Snatch
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
10 min E2MOM:
• 2 Hang Power Snatch
• 1 Squat Snatch
Recommended: 75% NT1RM
Clean & Jerks
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
10 min E2MOM:
• 2 Hang Power Clean
• 1 Squat Clean
Recommended: 75% NT1RM
Cool-down
2 min:
• Walk on Treadmill or slow Row
2 rounds:
• 60 sec Lying Knee to Chest Right
• 60 sec Lying Knee to Chest Left
• 60 sec Lying Pectoral Stretch Right
• 60 sec Lying Pectoral Stretch Left