Warmup
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders
• 15 PVC Overhead Squats
• 15 PVC Passthroughs
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold 70/53#
Strength
Snatch (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
* Rest 2 minutes between each set
Core
3 rounds of:
• 15 sec Hollow Body Hold
• 15 sec Rest
• 15 sec Side Plank Hold Right
• 15 sec Rest
• 15 sec Plank Hold
• 15 sec Rest
• 15 sec Side Plank Hold Left
• 15 sec Rest
Conditioning
16 min Alternating EMOM:
• 1 min: 15/12 cal Row
• 1 min: 10 Hang Power Snatch 95/65#
• 1 min: 10 Ring Dips
• 1 min: Rest
* One minute to complete each station. Rest in time remaining. Repeat cycle. Stop when clock hits 16 min.