Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats
3 rounds:
• 10 Weighted PVC Passthroughs
• 10 PVC Overhead Squats
3 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 Power Snatch
• 1 Overhead Squat
Recommended weight is 75% 1RM.
Clean
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM
Jerk
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM
Can be from the rack / jerk boxes.
Front Squats
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM
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 Child’s Pose