Warmup
• 20 cal Air-Bike
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead Squats
3 rounds of:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 1 min Goblet Squat Hold
Strength
Overhead Squat
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
Snatch
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
Core
3 rounds:
• 10 GHD Sit-ups
• 10 GHD Hip Extensions
Conditioning
10 min AMRAP of 2-4-6-8-10… reps of:
• Power Snatches 95/65#
• Box Jumps 24/20”
• Burpees
Perform 2 reps of each movement, then 4 reps of each, then 6 reps, and continue +2 rep pattern for each round thereafter until time is up. Score is total number of reps.