Warm-up
• 300 m Row
3 rounds:
• 10 Lateral Jumps over Rower/Bar
• 10 Air 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
Strength
Snatch
• 3 sets of 3 reps, work up to 90% of 1RM
Overhead Squat
• 3 sets of 3 reps, work up to 90% of 1RM
Core
6 rounds:
• 20 sec MedBall Russian Twists
• 10 sec Rest
• 20 sec MedBall Sit-ups
• 10 sec Rest
Conditioning
5 rounds for time:
• 60 Double Unders
• 20 One-arm Dumbbell Power Snatch 50/35#
Perform 10 DB Snatch per arm each round in any order.