Warm-up
• 200 Single Unders
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
Snatch
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Overhead Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Core
3 rounds:
• 15 Lying Leg Raises
• 10 GHD Hip Extensions
Conditioning
3 rounds for max reps:
• 1 min Row (calories)
• 1 min Power Snatch 75/55#
• 1 min Rest
• 1 min Row (calories)
• 1 min Overhead Squats 75/55#
• 1 min Rest