Warm-up
2 rounds:
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Plate Jumps (front) 25# plate
• 10 Plate Jumps (sides) 25# plate
• 10 Plate Jump Overs (lateral)
• 10 Air Squats
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 60 sec Thoracic Spine BB Stretch
2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
Strength
Snatch
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
Overhead Squat
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
Conditioning
40-30-20-10 reps for time:
• Air Bike (calories)
• Double Unders
• Row (calories)
• Double Unders