Warmup
• 15 cal Air-Bike
• 15 Band Pull-a-parts
• 15 Band Passthroughs
• 15 Band Overhead Squats
3 rounds of:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 1 min Goblet Squat Hold
Strength
Overhead Squat
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Snatch
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Core
6 rounds:
• 20 sec Hollow Hold w/ PVC
• 10 sec Rest
• 20 sec Arch Hold w/ PVC
• 10 sec Rest
Testing
For time:
• 800 m Run
Conditioning
5 min AMRAP of 3-6-9-12… reps:
• Power Snatches 115/80#
• Burpees
2 min Rest
5 min AMRAP of 3-6-9-12… reps:
• Overhead Squats 115/80#
• Toes-to-bar