Warm-up
• 200 Single Unders
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
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
Core
21-15-9 reps for time:
• Kettlebell Swings 70/53#
• AbMat Sit-ups
Conditioning
8 min AMRAP:
• 8 Power Snatches 75/55#
• 8 Chest-to-bar Pull-ups