Warm-up
• 20 cal Air Bike
2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats
2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
Weightlifting
10 min E2MOM:
• 1 Snatch
• 5-4-3-2-1 Overhead Squats
Within the first 2 minutes, perform 1 squat snatch followed by 5 OHS. Increase weight. In the next 2 minutes, perform 1 snatch + 4 OHS. Increase weight. Then, 1 snatch + 3 OHS, etc. Start with 50% of 1RM for snatch and increase by 10% each round to finish around 90%.
Hang Power Cleans
• 5 reps at 65%
• 5 reps at 75%
• 5 reps at 85% of 1RM
Clean & Jerks
• 5 reps at 65%
• 5 reps at 75%
• 5 reps at 85% of 1RM
Front Squats
• 5 reps at 65%
• 5 reps at 75%
• 5 reps at 85% of 1RM
Core
3 rounds:
• 10 AbMat Sit-ups
• 10 GHD Hip Extensions
• 10 Evil Wheels
• 10 Lying Leg Raises
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