Warm-up
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
2 rounds:
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Strength
Snatch
• 5 sets: 1 rep AHAP
3-Position Clean (top down: upper thigh, below knee, floor)
• 5 sets: 1 complex AHAP
Start at 50% of 1RM. Increase weight each set to finish as heavy as possible. Rest 2 minutes between sets.
Conditioning
40-30-20-10 reps for time:
• Hang Power Cleans *
• Front Rack Lunges *
• AirBike (calories)
* Increase weight each set: 75/55#, 95/65#, 115/75#, 135/85#