Warmup
4 Rounds of:
• 100 m Run
• 10 Wall Ball Shots 20/16#
• 20 Scorpions
• 20 Up and Overs
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength
Snatch
• 5 reps @65% of 1RM
• 3 reps @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
Clean & Jerk
• 5 reps @65% of 1RM
• 3 reps @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
Conditioning
Tabata (8 rounds :20 work :10 rest)
• Double Unders
Rest 2 min
Inverse Tabata (8 rounds :10 work :20 rest)
• Clean & Jerk 185/135#
Rest 2 min
Tabata (8 rounds :20 work :10 rest)
• Row
Rest 2 min
Inverse Tabata (8 rounds :10 work :20 rest)
• Dips