Warm-up
• 20 cal Air Bike
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
2 rounds:
• 10 m Duck Walk
• 10 m Bear Crawl
Strength
Every 90 sec for 9 min (6 rounds):
• 2-2-2-1-1-1 Hang Snatch
• 2-2-2-1-1-1 Overhead Squat
In the first three 90 seconds, perform 2 Hang Snatches followed by 2 Overhead Squats. Rest in remaining time. In the last three 90 seconds, perform 1 of each. Start light. Work up to finish heavy.
Conditioning
4 rounds for max reps:
• 1 min Power Snatches 115/75#
• 1 min AbMat Sit-ups
• 1 min Deadlifts 115/75#
• 1 min Rest