Warm-up
• 20 cal Air Bike
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 PVC Sots Press
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 60 sec Squat Hold
Strength
Snatch
• 5 reps at 70%
• 3 reps at 80%
• 1 rep at 90% of 1RM
Overhead Squat
• 5 reps at 70%
• 3 reps at 80%
• 1 rep at 90% of 1RM
Conditioning
5 rounds for time:
• 200 m Run
• 10 Pull-ups
• 10 Clean & Jerks 115/75#
Goal: 15 min.