Warm-up
• Tabata Air Bike
2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Squat Hold
• 30 sec Box Shoulder Stretch
Strength
Snatch
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Overhead Squat
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Conditioning
15 min EMOM:
• 2 Snatches 135/95#
• Max Burpee Box Jump Overs 24/20”
Every minute, perform 2 snatches (anyway), then max burpee box jump overs in the remaining time. Score is total number of burpee box jump overs.