Warm-up
• 300 m Row
2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats
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
Weightlifting
Snatch Grip Pulls
• 3 reps at 85%
• 3 reps at 95%
• 3 reps at 105% of 1RM
3-position Snatch (hip/knee/floor)
• 5 sets of the complex
Start with 45% of 1RM and increase by 10% each round to finish around 85%.
Clean Grip Pulls
• 3 reps at 85%
• 3 reps at 95%
• 3 reps at 105% of 1RM
Clean & Jerks
• 3 reps at 65%
• 3 reps at 75%
• 3 reps at 85% of 1RM
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