Warm-up
2 rounds:
• 200 m Run
• 10 Air Squats
2 rounds:
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Goblet Squat Hold 53/35#
Strength
Snatch
• 3 sets of 3 reps, work up to 85% of 1RM
3-position Cleans (hip/knee/floor)
• 5 sets of the complex
Start light; increase weight to finish as heavy as possible.
Conditioning
For time:
• 100 AbMat Sit-ups
• 100 Jumping Lunges
• 100 Row calories
• 100 Wall Balls 20/14#
Partition reps as desired.