Warm-up
• 400 m Run
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Wall Balls 20/14#
Weightlifting
6 min E2MOM:
• 3-Position Snatch
Position 1: upper thigh, Position 2: below knee, Position 3: floor. Weight: 50%, 60%, 70% of 1RM.
8 sets:
• 1 Snatch
Weight: 80% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.
6 min E2MOM:
• 3-Position Clean
Position 1: upper thigh, Position 2: below knee, Position 3: floor. Weight: 50%, 60%, 70% of 1RM.
8 sets:
• 1 Clean & Jerk
Weight: 80% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.
Cool-down
• 300 m Row (easy)
3 rounds:
• 10 PVC Good Mornings
• 5 Sit-up to Pike
• 5 Sit-up to Straddle
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