Warm-up
• 300 m Row
3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
Strength
Snatch
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Snatch Grip Pulls
• 3 sets: 3 reps AHAP
Conditioning
9 min AMRAP:
• 15 Deadlifts 115/75#
• 10 Toes to Bar
• 5 Shoulder-to-Overhead 115/75#