Warm-up
3 rounds:
• 100 m Row
• 10 Jumping Jacks
• 10 Plank Shoulder Taps
• 10 Mountain Climbers
3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Samson Stretch Hold Right
• 30 sec Samson Stretch Hold Left
Weightlifting
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
3 Snatch Grip Push Press + 3 OHS
• 1 set at 80% of 1RM Snatch
• 1 set at 90% of 1RM Snatch
• 1 set at 100% of 1RM Snatch
Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
2 Push Press + 1 Jerk
• 1 set at 55% of 1RM Jerk
• 1 set at 60% of 1RM Jerk
• 1 set at 65% of 1RM Jerk
Optional Conditioning
For time:
• 300 Double Unders