Warm-up
• 20 cal Air Bike
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
3 rounds:
• 10 Mountain Climbers
• 10 PVC Overhead Squats
Strength
Snatch
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM
Overhead Squat
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM
Conditioning
10 min AMRAP:
• 2 Dumbbell Power Snatch 50/35#
• 2 Burpee Box Jump Overs 24/20”
• 4 Dumbbell Power Snatch 50/35#
• 4 Burpee Box Jump Overs 24/20”
• 6 Dumbbell Power Snatch 50/35#
• 6 Burpee Box Jump Overs 24/20”
… continue pattern until time is up.
Goal: complete the round of 14.