Warmup
• 20 Leg Swings (each leg)
• 20 Arm Circles
• 30 Jumping Jacks
3 Rounds of:
• 10 PVC Overhead Squats
• 10 PVC Passthoughs
• 10 PVC Overhead Lunges
Core
8 min EMOM:
• :30 Plank Hold
• 7 Sit-up to Straddle
Strength
Overhead Squat
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Snatch
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Conditioning
21–18–15–12–9 reps of:
• Deadlifts 135/95#
• Box Jumps 24/20″
• Double Unders