Warm-up
• Reverse Tabata Air Bike
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
Snatch
• 5 reps at 65%
• 3 reps at 75%
• 1+ reps at 85% of 1RM
Overhead Squat
• 5 reps at 65%
• 3 reps at 75%
• 1+ reps at 85% of 1RM
Conditioning
10 rounds for max reps:
1 minute:
• 3 Snatch 135/95#
• Max Double Unders
1 minute:
• Rest