Warm-up
• 100 Single Unders
3 rounds:
• 10 Walking Lunges
• 10 Cossack Side Lunges
• 10 Dumbbell Thrusters 20/10#
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Weightlifting
Snatch
• 2 sets of 4 reps at 70% of 1RM
• 2 sets of 4 reps at 80% of 1RM
Power or squat snatch. Single reps, though touch and go is optional if proper form is maintained.
5-4-3-2-1 reps:
• Hang Power Snatches
Rest 1-2 min between sets. Recommended weights: 60%-65%-70%-75%-80% of 1RM.
Clean & Jerk
• 2 sets of 4 reps at 70% of 1RM
• 2 sets of 4 reps at 80% of 1RM
Power or squat clean. Any type of jerk. Single reps, though touch and go is optional if proper form is maintained.
5-4-3-2-1 reps:
• Hang Power Cleans
Rest 1-2 min between sets. Recommended weights: 60%-65%-70%-75%-80% of 1RM.
Core
6 rounds:
• 20 sec AbMat Situps
• 10 sec Rest
• 20 sec Plank on Elbows
• 10 sec Rest
Cool-down
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
• 30 sec Lying Glutes Stretch Right
• 30 sec Lying Glutes Stretch Left