Warm-up
• 400 m Run
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
2-4-6-8-10 reps:
• PVC Overhead Squats
• Leg Swings /leg
Strength
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM
Snatch Grip Pulls
• 5 reps at 95% of 1RM Snatch
• 5 reps at 100% of 1RM Snatch
Core
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest
Conditioning
4 rounds for time:
• 12 Sumo Deadlift High-pulls 75/55#
• 12 Hang Power Snatch 75/55#
• 12 Lateral Burpees over Bar