Warm-up
• 400 m Run
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Samson Stretch Hold Right
• 30 sec Samson Stretch Hold Left
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
Snatch
• 5-3-1 reps, work up to 95% of 1RM
Overhead Squat
• 5-3-1 reps, work up to 95% of 1RM
Conditioning
4 rounds for time:
• 21 Wall Balls 20/14#
• 12 Dumbbell Power Snatch 50/35#
Perform 6 DB snatches per arm, per round, in any order/sequence.