Warm-up
• 200 Single Unders
3 rounds:
• 10 Mountain Climbers
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
4 rounds:
• 20 sec Thoracic Spine Stretch
• 20 sec Thoracic Spine Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
Strength
3-Position Snatch (thigh/knee/floor)
• 7 sets of 1 complex
Start light; increase weight each set.
Overhead Squat
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 rep at 85% of 1RM
Core
4 rounds:
• 15 Lying Leg Raises
• 10 Evil Wheels
Conditioning
“Jackie”
For time:
• 1000 m Row
• 50 Thrusters 45/35#
• 30 Pull-ups