Warm-up
• 200 Single Unders
3 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
3 rounds:
• 20 sec Pec Stretch w/ Band Right
• 20 sec Pec Stretch w/ Band Left
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
Weightlifting
Snatch
• 5 reps at 60%
• 5 reps at 70%
• 5 reps at 80% of 1RM
Overhead Squat
• 5 reps at 60%
• 5 reps at 70%
• 5 reps at 80% of 1RM
10 min E2MOM:
• 3 Clean & Jerks
Start with 40% of 1RM for clean & jerks and increase by 10% each round to finish around 80%.
Core
21-15-9 reps:
• Sit-up to Pike
• Hollow Body Rocks
Cool-down
2 min:
• Walk on Treadmill or slow Row
2 rounds:
• 60 sec Lying Knee to Chest Right
• 60 sec Lying Knee to Chest Left
• 60 sec Lying Pectoral Stretch Right
• 60 sec Lying Pectoral Stretch Left