Warm-up
• 200 Single Unders
3 rounds:
• 10 Mountain Climbers
• 10 PVC Overhead Squats
3 rounds:
• 20 sec Pec Stretch w/ Band Right
• 20 sec Pec Stretch w/ Band Left
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
Strength
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM
Snatch Grip Pulls
• 5 reps at 95% of 1RM Snatch
• 5 reps at 100% of 1RM Snatch
Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec MedBall Russian Twists
• 10 sec Rest
Conditioning
For time:
• 80 Pull-ups
Each time you drop from the bar:
• 8 Thrusters 95/65#