Warm-up
• 300 m Row
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
Snatch
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM
Jerk (in front of neck)
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM
Snatch Grip Pulls
• 5 reps at 95% of 1RM
• 5 reps at 105% of 1RM
Conditioning
10 rounds for time:
• 6 One-arm Dumbbell Power Snatch 50/35#
• 6 One-arm Dumbbell Push Press 50/35#
• 12 Pull-ups
Note: recommended to perform all round 1 snatches and presses with the right arm, then all round 2 with the left arm, and continue to alternate each round; but not required.