PJ.com 2000107
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

Strength
Snatch
• 5-3-1 reps, work up to 85% of 1RM (42.5kg)
20x3 30x3 35x5 40x3 40x5 45x1 40x3 40x3

Overhead Squat
• 5-3-1 reps, work up to 85% of 1RM (42.5kg)
30-40-45

Conditioning
“Tabata Barbell”
• Tabata Deadlift 85kg 41
• 1 min Rest
• Tabata Hang Power Clean (60kg) 50kg 25

• 1 min Rest

• Tabata Front Squat 40kg 26
• 1 min Rest
• Tabata Push Press 30kg 30