Warm-up
• 20 cal Air Bike
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
3 rounds:
• 10 Mountain Climbers
• 10 PVC Overhead Squats
Weightlifting
Snatch
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM
Overhead Squat
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM
10 min EMOM:
• 1 Push Press
• 1 Push Jerk
• 1 Split Jerk
Start with 40% of 1RM Push Press and increase by 5% each round. Goal: finish at 85% 1RM.
Core
20-15-10-5 reps:
• Knees to Elbows
• GHD Sit-ups
Cool-down
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend