Warm-up
• 400 m Run
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Goblet Squat Hold
• 30 sec Pike Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
3 Behind the Neck Push Presses +
3 Overhead Squats
• 3 reps ea. at 75% of 1RM Snatch
• 3 reps ea. at 85% of 1RM Snatch
• 3 reps ea. at 95% of 1RM Snatch
Core
3 rounds:
• 20 AbMat Sit-ups
• 10 Good Mornings 45/35#
Conditioning
30-20-10 reps for time:
• Double Unders
• Deadlifts 185/125#
• Double Unders
• Kettlebell Swings 53/35#