Warm-up
• 400 m Run
• 20 Arm Circles
• 20 Cossack Side Lunges
• 20 Scorpions
• 20 Air Squat to Alternating Single Knee Raises
2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band OH Lunges
Weightlifting
6 sets:
• 2 Snatch
Weight: 75% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.
4 sets:
• 2 Snatch Grip Pulls
• 1 Snatch
Weight: 80%, 85%, 90%, 95% of 1RM.
6 sets:
• 2 Clean & Jerk
Weight: 75% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.
4 sets:
• 2 Clean Grip Pulls
• 1 Clean
Weight: 80%, 85%, 90%, 95% of 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