Warm-up
• 200 Single Unders
3 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
3 rounds:
• 20 sec Pec Stretch w/ Band Right
• 20 sec Pec Stretch w/ Band Left
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose 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
21 – 15 – 9 reps of:
• Mountain Climbers
• Hollow Body Rocks
Conditioning
9 min AMRAP:
• 3 Chest-to-bar Pull-ups
• 3 Power Snatches 95/65#
• 6 Chest-to-bar Pull-ups
• 6 Power Snatches 95/65#
• 9 Chest-to-bar Pull-ups
• 9 Power Snatches 95/65#
Continue pattern until time.