Warm-up
• 400 m Run
• 20 Arm Circles
• 20 Cossack Side Lunges
• 20 Scorpions
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
Strength
Snatch
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5+ reps at 60% of 1RM
Overhead Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5+ reps at 60% of 1RM
Core
6 rounds:
• 20 sec Hollow Body Rocks
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
Conditioning
For time:
• 100 Double Unders
• 50 Front Squats 95/65#
• 25 Lateral Burpees over Bar
• 50 Back Squats 95/65#
• 100 Double Unders
No rack.