Warm-up
• Tabata Air Bike
2 rounds:
• 10 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Overhead Squats
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Snatch
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Overhead Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Conditioning
5 min AMRAP:
• 5 Power Snatches 95/65#
• 10 Overhead Squats 95/65#
• 15 Box Jump Overs 24/20”
Rest 2 min
5 min AMRAP:
• 5 Power Snatches 75/55#
• 10 Overhead Squats 75/55#
• 15 Box Jump Overs 24/20”