Warm-up
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
2 rounds:
• 10 m Duck Walk
• 10 m Bear Crawl
• 10 Jumping Jacks
• 10 Mountain Climbers
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
3-position Snatch (hip/knee/floor)
• 5 sets of the complex
Start light; increase weight to finish as heavy as possible.
Clean & Jerks
• 3 sets of 3 reps, work up to 85% of 1RM
Conditioning
For time:
• 1 mile Run
• 200 calorie Air Bike
• 300 Double Unders