Warmup
• 300 m Row
• 20 Jumping Jacks
• 20 Cossack Side Lunges
• 20 Scorpions
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Lunges
• 10 PVC Overhead Squats
Strength
Overhead Squat (deload)
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Snatch (deload)
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Core
4 rounds:
• :20 Straight Leg Sit-ups
• :10 Rest
• :20 Leg Levers
• :10 Rest
Conditioning
For time:
• 40 Snatches 75/45#
• 80 Double Unders
• 30 Snatches 95/60#
• 60 Double Unders
• 20 Snatches 115/75#
• 40 Double Unders
• 10 Snatches 135/90#
• 20 Double Unders