Warm-up
2 rounds:
• 10 PVC Passthroughs
• 10 Leg Swings /leg
2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Strength
Snatch
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 rep at 80% of 1RM
3-Position Snatch(upper thigh, below knee, floor)
• 3 reps at 60% of 1RM Snatch
• 2 reps at 75% of 1RM Snatch
• 1 rep at 70% of 1RM Snatch
Core
4 rounds:
• 15 Lying Leg Raises
• 10 GHD Hip Extensions
Conditioning
For time:
• 2,000 m Row
Every min, starting on 1:00, perform:
• 5 Burpees over Rower