Warmup
• 1,000 m Row
• 30 Air Squats
• 20 PVC Passthroughs
• 30 PVC Overhead Squats
Strength
Overhead Squat
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Snatch
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Core
Tabata (8x :20 work :10 rest)
• Handstand Hold against Wall
Inverse Tabata (8x :10 work :20 rest)
• Straight Body Lever from Floor
Conditioning
For time:
• 5, 4, 3, 2, 1 Snatch 135/95#
• 50, 40, 30, 20, 10 Double Unders
*Perform 5 snatches followed by 50 double unders, then 4 snatches followed by 40 double unders, etc.