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
• 3 sets of 5 reps at 55% 1RM
• 3 sets of 3 reps at 65% 1RM
• 1 set of 1+ reps at 75% 1RM
10 min E2MOM:
• 3-position Snatch (hip/knee/floor)
Recommended: 55% 1RM
Clean & Jerk
• 3 sets of 5 reps at 55% 1RM
• 3 sets of 3 reps at 65% 1RM
• 1 set of 1+ reps at 75% 1RM
10 min E2MOM:
• 3-position Cleans (hip/knee/floor)
Recommended: 55% 1RM
Cool-down
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend