Warm-up
• 20 cal Air Bike
2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats
2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
Weightlifting
Snatch
• 5 reps at 40% NT1RM
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM
3-Position Snatch (upper thigh, below knee, floor)
• 5 sets: 1 complex
Power or squat. Recommended weight: 45%, 50%, 55%, 60%, 65% of 1RM snatch. Rest 2 minutes between sets.
Clean & Jerks
• 5 reps at 40% NT1RM
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM
3-Position Clean (upper thigh, below knee, floor)
• 5 sets: 1 complex
Power or squat. Recommended weight: 45%, 50%, 55%, 60%, 65% of 1RM clean. Rest 2 minutes between sets.
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