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
Snatch
• 2 sets of 4 reps at 75% of 1RM
• 2 sets of 4 reps at 85% of 1RM
Power or squat snatch. Single reps, though touch and go is optional if proper form is maintained.
5 sets:
• 2 Snatch Grip Pulls
• 1 Snatch
Recommended weights: 75%/80%/85%/90%/95% of 1RM.
Clean & Jerk
• 2 sets of 4 reps at 75% of 1RM
• 2 sets of 4 reps at 85% of 1RM
Power or squat clean. Any type of jerk. Single reps, though touch and go is optional if proper form is maintained.
5 sets:
• 2 Clean Grip Pulls
• 1 Clean & Jerk
Recommended weights: 75%/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