Warm-up
• 200 Single Unders
3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
2 rounds:
• 20 sec Side Lunge Stretch Right
• 20 sec Side Lunge Stretch Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
Strength
Snatch
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 rep at 80% of 1RM
3-Position Snatch (upper thigh, below knee, floor)
• 3 reps at 60% of 1RM Snatch
• 2 reps at 75% of 1RM Snatch
• 1 rep at 70% of 1RM Snatch
Core
4 rounds:
• 30 sec Handstand Hold
• 30 sec Rest
• 30 sec L-sit
• 30 sec Rest
Conditioning
21-15-9 reps for time:
• Handstand Push-ups
• Power Cleans 115/75#
• 400 m Run