Warm-up
• 20 cal Air Bike
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 20 PVC Passthroughs
2 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Supine Scorpions (face up)
• 10 Prone Scorpions (face down)
Weightlifting
Snatch
• 4 reps at 55% of 1RM
• 4 reps at 55% of 1RM
• 4 reps at 65% of 1RM
• 4 reps at 65% of 1RM
6 min E2MOM:
• 3-Position Snatch (upper thigh, below knee, floor)
Every 2 min for 8 min, perform one 3-position snatch (power or squat). Recommended weight: 45%, 55%, 65% of 1RM snatch.
Heaving Snatch Balance
• 3 reps at 45% of 1RM
• 3 reps at 55% of 1RM
• 3 reps at 65% of 1RM
Clean & Jerk
• 4 reps at 55% of 1RM
• 4 reps at 55% of 1RM
• 4 reps at 65% of 1RM
• 4 reps at 65% of 1RM
6 min E2MOM:
• 3-Position Clean (upper thigh, below knee, floor)
Every 2 min for 8 min, perform one 3-position clean (no jerk; power or squat). Recommended weight: 45%, 55%, 65% of 1RM clean.
Push Jerk Behind The Neck In Split
• 3 reps at 45% of 1RM Jerk
• 3 reps at 55% of 1RM Jerk
• 3 reps at 65% of 1RM Jerk
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