Warmup
• 20 cal Air Bike
• 20 Jumping Jacks
• 20 Cossack Side Lunges
• 20 Scorpions
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Lunges
• 10 PVC Overhead Squats
Strength
Overhead Squat
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Snatch
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Core
3 rounds of:
• 10 Sit-up to Pike
• 20 sec Plank Hold
Conditioning
5 min AMRAP:
• 5 Hang Power Snatch 95/65#
• 5 Overhead Squat 95/65#
• 5 Burpee Box Jump 24/20”
3 min Rest
12-9-6-3 reps for time:
• Sumo Deadlift 225/155#
• Box Jump 30/24”