Warm-up
• 200 Single Unders
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
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
Conditioning
For as long as possible:
From 0:00 – 2:00:
• 10 Power Snatches 95/65#
• 10 Chest-to-bar Pull-ups
From 2:00 – 4:00:
• 12 Power Snatches 95/65#
• 12 Chest-to-bar Pull-ups
From 4:00 – 6:00:
• 14 Power Snatches 95/65#
• 14 Chest-to-bar Pull-ups
… continue the +2 reps pattern per movement until unable to complete all reps within the 2 minute timeframe. Once reps are completed, athletes can rest in the remaining time. Score is total number of reps completed.