Warm-up
• 200 Single Unders
3 rounds:
• 10 m Walking Lunges w/ PVC OH
• 10 PVC Overhead Squats
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Conditioning (part 1)
8 min Alternating EMOM:
• Even Min: Max Box Jumps 24/20”
• Odd Min: 10 Hang Power Snatch 115/75#
Goal: 72 (18 per round)
Rest 5 min between workouts.
Conditioning (part 2)
10 rounds for time:
• 3 Power Cleans 135/95#
• 6 Front Squats 135/95#
• 9 Pull-ups
Goal: 12 min.
Rest 5 min between workouts.
Conditioning (part 3)
5 rounds for time:
• 10 Burpees
• 60 Double Unders
Goal: 9 min.