Warm-up
• 20 cal Air-Bike
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead Squats
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
Snatch
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM
Overhead Squat
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM
Deload session: lightweight, concentrate on form.
Core
8 rounds:
• 15 sec AbMat Sit-ups
• 15 sec Plank on Elbows
Conditioning
3 rounds for time:
• 10 Squat Snatch 95/65#
• 100 Double Unders