Warm-up
• Tabata Air Bike
3 rounds:
• 10 Sit-up to Pike
• 10 Jumping Jacks
• 10 Air Squats
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Weightlifting
Snatch
• 4 reps at 60% of 1RM
• 4 reps at 60% of 1RM
• 4 reps at 70% of 1RM
• 4 reps at 70% 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.
1 Power Snatch + 3 Overhead Squats
• 1 complex at 65% of 1RM Snatch
• 1 complex at 70% of 1RM Snatch
• 1 complex at 75% of 1RM Snatch
Snatch Grip Pulls
• 3 reps at 85% of 1RM Snatch
• 3 reps at 95% of 1RM Snatch
• 3 reps at 105% of 1RM Snatch
Clean & Jerk
• 4 reps at 60% of 1RM
• 4 reps at 60% of 1RM
• 4 reps at 70% of 1RM
• 4 reps at 70% of 1RM
Power or squat clean. Any type of jerk. Single reps though touch and go is optional if proper form is maintained.
2 Hang Cleans + 1 Cluster
• 1 complex at 65% of 1RM Cluster
• 1 complex at 70% of 1RM Cluster
• 1 complex at 75% of 1RM Cluster
Squat cleans.
Clean Grip Pulls
• 3 reps at 85% of 1RM Clean
• 3 reps at 95% of 1RM Clean
• 3 reps at 105% of 1RM Clean
Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose