Warm-up
• Tabata Air Bike
2 rounds:
• 10 m Duck Walk
• 10 m Bear Crawl
3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Snatch
• 5 reps at 65% of 1RM
• 3 reps at 70% of 1RM
• 1 rep at 85% of 1RM
Overhead Squat
• 5 reps at 65% of 1RM
• 3 reps at 70% of 1RM
• 1 rep at 85% of 1RM
Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Plank Hold
• 10 sec Rest
Conditioning
10 min AMRAP:
• 3 Snatches 135/95#
• 15 Wall Balls 20/14#