Warm-up
• 20 PVC Passthroughs
• 20 PVC Good Mornings
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 200 m Run
• 15 PVC Overhead Squats
Strength
Snatch
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Overhead Squat
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Core
3 rounds:
• 45 sec Max AbMat Sit-ups
• 15 sec Rest
• 45 sec Max Hollow Body Hold
• 15 sec Rest
Conditioning
3 rounds for time:
• 9 Double Kettlebell Deadlifts 70/53#
• 12 Handstand Push-ups
• 15 Box Jump Overs 24/20”
Double Kettlebell Deadlift is a kettlebell in each hand in the traditional deadlift stance with feet under the hips with kettlebells to the outside of the feet/hips. Perform a rep just like a barbell deadlift. The rep is complete when hands come back down to mid-shin (KBs may/may not touch the ground).