Warm-up
• 300 m Row
2 rounds:
• 10 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Overhead Squats
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Weightlifting
10 min E2MOM:
• 3 Snatch
Squat Snatch. Start with 50% of 1RM and increase by 10% each round to finish around 90%.
8 min E2MOM:
• 2 Hang Power Snatches
Recommended weight is 70% 1RM Snatch.
Cleans
• 5 reps at 60%
• 5 reps at 70%
• 5 reps at 80% of 1RM
Jerks
• 5 reps at 60%
• 5 reps at 70%
• 5 reps at 80% of 1RM
Core
6 rounds:
• 20 sec Hollow Rocks
• 10 sec Rest
• 20 sec Handstand Hold
• 10 sec Rest
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 Reclining Butterfly Pose