Warm-up
• 300 m Row
3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 60 sec Goblet Squat Hold 70/53#
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
Strength
Snatch
• 5 reps at 65%
• 3 reps at 75%
• 1+ reps at 85% of 1RM
Overhead Squat
• 5 reps at 65%
• 3 reps at 75%
• 1+ reps at 85% of 1RM
Conditioning
15 min AMRAP:
• 15 Wall Balls 20/14#
• 15 Burpees
Goal: 8-10 rounds.