Warm-up
• Tabata Air Bike
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
2 rounds:
• 10 m Duck Walk
• 10 m Bear Crawl
Weightlifting
Snatch
• 3 reps at 65%
• 3 reps at 75%
• 3 reps at 85% of 1RM
Overhead Squat
• 3 reps at 65%
• 3 reps at 75%
• 3 reps at 85% of 1RM
3-position Cleans (hip/knee/floor)
• 5 sets of the complex
Start with 45% of 1RM and increase by 10% each round to finish around 85%.
10 min E2MOM:
• 1 Clean & Jerk
Core
Partition reps how you like:
• 50 GHD Hip Extensions
• 50 GHD Sit-ups
Cool-down
2 rounds:
• 10 PVC Around the World /side
• 10 PVC Passthroughs
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left