Warm-up
• 300 m Row
2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
3-position Snatch (hip/knee/floor)
• 5 sets of the complex
Start light; increase weight to finish as heavy as possible.
Conditioning
10 min AMRAP:
• 10 Dumbbell Snatch 50/30#
• 3 Bar Muscle-ups
DB Snatch uses one dumbbell. Alternate arms as desired.