Warm-up
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders
3 rounds:
• 10 Seated Dumbbell Press
• 10 Jumping Jacks
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Weightlifting
Snatch
• 5 reps at 40% T1RM
• 5 reps at 50% T1RM
• 5 reps at 60% T1RM
T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. This week is a deload week. Rest as needed between sets.
10 min E2MOM:
• 2 Hang Power Snatch
• 1 Squat Snatch
Recommended weight: 60% T1RM
Clean & Jerk
• 5 reps at 40% T1RM
• 5 reps at 50% T1RM
• 5 reps at 60% T1RM
10 min E2MOM:
• 1 Hang Power Clean
• 1 Hang Clean
• 1 Clean & Jerk
Recommended weight: 60% T1RM
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