Warm-up
• 200 Single Unders
3 rounds:
• 10 Mountain Climbers
• 10 Jumping Air Squats
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
3-position Snatch (hip/knee/floor)
• 5 sets of the complex
Start light; increase weight to finish as heavy as possible.
Conditioning
40-30-20-10 reps for time:
• Overhead Squats *
• Row calories
Increase weight each set. OHS: 75/55#, 95/65#, 115/75#, 135/85#