Warm-up
• 20 cal Air Bike
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 96% of 1RM
Overhead Squat
• 3 reps @ 70% of 1RM
• 2 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
Core
3 rounds:
• 15 GHD Hip Extensions
• 15 Weighted AbMat Sit-ups 25/15#
Conditioning
10 min Alternating EMOM:
• Even Min: 200 m Sprint
• Odd Min: Max Wall Balls 20/14#
Start by sprinting 200 meters, rest in the remaining time. At 1:00 perform as many wall balls within the minute. Repeat until 10:00. Score is total number of wall balls.