Warmup
• 20 cal Air-Bike
• 20 Scorpions
• 20 Up and Overs
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
4 Rounds:
• :30 PVC Overhead Squat Hold (band assisted if needed)
• :20 Rest
Core
6 min Rounds of:
• :20 Handstand Hold
• :10 Rest
• :20 Hollow Body Hold
• :10 Rest
Strength
Overhead Squat
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Snatch
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Conditioning
Alternate between:
• 1, 2, 3… 10 reps of Squat Snatch 95/65#
• 10, 9, 8… 1 reps of Handstand Push-ups