Warm-up
• 300 m Row
2 rounds:
• 15 Air Squats
• 5 Inch Worm Push-ups
3 rounds:
• 40 sec Thoracic Spine BB Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
Weightlifting
Snatch
• 5 sets of 1 rep at 90% of 1RM
5 sets:
• 2 Hang Power Snatch
• 1 Snatch
Weight: 65% 1RM Snatch
Clean & Jerk
• 5 sets of 1 rep at 90% of 1RM
5 sets:
• 3 Hang Power Cleans
• 1 Thruster
Weight: 65% 1RM Thruster
Core
21-15-9 reps:
• Russian Med Ball Twists 20/14#
• Knee Raises on the Bench
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