Warmup
• 10 cal Air-Bike
• 10 cal Ski Erg
• 10 m Lunge
• 10 m Lunge Backwards
• 10 m Bear Crawl
• 10 m Inch Worm
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 20 PVC Overhead Squats
Strength
Snatch
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
Overhead Squat
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
Core
6 rounds of:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Lying Leg Raises
• 10 sec Rest
Conditioning
“Amanda” 9-7-5 reps for time of:
• Ring Muscle-up
• Squat Snatch 135/95#
Rest 5 min
9-7-5 reps for time of:
• One-arm DB Power Snatch 70/50#
• Burpee Box Jump 24/20”