Wed, Mar 15, 2023

Warm-up
• 400 m Run

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

3 rounds:
• 10 Side to Side Jumps
• 10 Jumping Air Squats

Weightlifting
Snatch
• 2 sets of 4 reps at 65% of 1RM
• 2 sets of 4 reps at 75% of 1RM

Power or squat snatch. Single reps though touch and go is optional if proper form is maintained.

Rest 1-2 min between sets.

3-part Pause Snatches (off the ground, knee, mid-thigh)
• 1 complex at 45% 1RM Snatch
• 1 complex at 50% 1RM Snatch
• 1 complex at 55% 1RM Snatch
• 1 complex at 60% 1RM Snatch

Part 1 – pull bar just off the ground, pause 2 seconds, then complete the snatch. Back down to the ground.
Part 2 – pull bar just off the ground, pause 2 seconds, continue to the knee, pause 2 seconds, then complete the snatch. Back down to the ground.
Part 3 – pull bar just off the ground, pause 2 seconds, continue to the knee, pause 2 seconds, continue to mid-thigh, pause 2 seconds, then complete the snatch. Squat snatch.

Clean & Jerk
• 2 sets of 4 reps at 65% of 1RM
• 2 sets of 4 reps at 75% of 1RM

Power or squat clean. Any type of jerk. Single reps though touch and go is optional if proper form is maintained.

3-part Pause Cleans (off the ground, knee, mid-thigh)
• 1 complex at 45% 1RM Clean
• 1 complex at 50% 1RM Clean
• 1 complex at 55% 1RM Clean
• 1 complex at 60% 1RM Clean

Perform just like the 3-part pause snatches. Squat clean.

Rhythm Dip Jerks (3 dips, 1 split jerk)
• 5 reps at 60% of 1RM C&J
• 3 reps at 70% of 1RM C&J
• 1 rep at 80% of 1RM C&J

Standing in the front rack position, dip 3 times, then split jerk keeping same rhythm and proper body position.

Cool-down
2 min:
• easy Air Bike

2 rounds:
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend
• 60 sec Lying Pectoral Stretch Right
• 60 sec Lying Pectoral Stretch Left