Warm-up
• 400 m Run
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Weightlifting
Snatch
• 3 reps at 60%
• 3 reps at 70%
• 3 reps at 80% of 1RM
Overhead Squat
• 3 reps at 60%
• 3 reps at 70%
• 3 reps at 80% of 1RM
10 min E2MOM:
• 3 Hang Power Cleans
• 1 Thruster
Recommended weight is 80% 1RM Thruster.
10 min E2MOM:
• 3 Clean Grip Pulls
• 1 Clean
Recommended weight is 90% 1RM Clean.
Cool-down
• 300 m Row (easy)
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
2 rounds:
• 30 sec Cat-Cow Stretch
• 30 sec Child’s Pose
• 30 sec Downward Facing Dog
• 30 sec Reclining Butterfly Pose