Warm-up
3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 15 PVC Passthroughs
• 15 PVC Overhead Squats
3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
Strength
Snatch
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1 rep at 90% of 1RM
Overhead Squat
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1 rep at 90% of 1RM
Core
4 rounds:
• 20 steps Seal Walk
• 50 Flutter Kicks
Conditioning
12 min AMRAP:
• 6 Dumbbell Thrusters 50/35#
• 6 Bar Muscle Ups
• 12 Dumbbell Lunges 50/35#
• 12 Toes-to-bar