Warm-up
• 400 m Run
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Standing Toe Touch Hold
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Weightlifting
Snatch
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 85% of 1RM
Snatch Balance
• 3 reps at 75% of 1RM Snatch
• 2 reps at 85% of 1RM Snatch
• 1 rep at 95% of 1RM Snatch
• 1 rep at 100% of 1RM Snatch
Clean & Jerk
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 85% of 1RM
Shoulder Press
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3 reps at 85% of 1RM
Optional Conditioning
10-20-30-40-50-40-30-20-10 for time:
• Unbroken Double-Unders
Start the clock, perform 10 unbroken double-unders. If broken before 10, reset count to zero. Once 10 unbroken double-unders are complete, stop, and then perform 20 unbroken double-unders. If broken, re-try the set of 20 until a set of 20 are unbroken. Continue this process until all sets are completed unbroken. Score is time. Goal: 5-6 min.