Warm-up
• 20 cal Air Bike
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Good Mornings
2 rounds:
• 15 sec Arm Circles Forward
• 15 sec Arm Circles Backwards
• 15 sec Arm Hugs
• 15 sec Alternating Arm Swings
• 30 sec Standing Toe Touch Foot on Box Right
• 30 sec Standing Toe Touch Foot on Box Left
Weightlifting.
Snatch
• 5 sets of 5 reps at 70% T1RM
• 1 set of 5+ reps at 70% T1RM
T1RM stands for Training 1 Rep Max and will start at 90% of your true (or estimated) 1 Rep Max.
10 min E2MOM:
• 3 Snatch Presses
• 3 Overhead Squats
Recommended: 40% 1RM
Clean & Jerks
• 5 sets of 5 reps at 70% T1RM
• 1 set of 5+ reps at 70% T1RM
E2MOM until failure:
• 3 Squat Cleans 40% 1RM *
* Increase weight by 10% each round.
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