Warm-up
4 rounds:
• 25 Double Unders
• 10 PVC Overhead Squats
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch 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
5 rounds of:
• 4 Rolling Pistols (alternate legs)
• 8 Hollow Body Rock
Conditioning
21-15-9-15-21 reps for time:
• Wall Balls 20/14#
• Box Jumps 24/20”
• Push-ups