Warm-up
• 300 m Row
2 rounds:
• 15 Air Squats
• 5 Inch Worm Push-ups
3 rounds:
• 40 sec Thoracic Spine BB Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
Weightlifting
Snatch
• 5 sets of 1 rep at 90% of 1RM
5 sets:
• 2 Hang Power Snatch
• 1 Snatch
Weight: 65% 1RM Snatch
Clean & Jerk
• 5 sets of 1 rep at 90% of 1RM
5 sets:
• 3 Hang Power Cleans
• 1 Thruster
Weight: 65% 1RM Thruster
Conditioning
“Elizabeth”
21-15-9 reps for time:
• Cleans 135/95#
• Ring Dips
Cleans can be squat or power. Goal: 7 min.