Warmup
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Walking Lunges
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength
5 attempts at Snatch Complex Max
• 1 Power Snatch
• 1 Hang Squat Snatch
• 1 Overhead Squat
5 attempts at Clean Complex Max
• 1 Power Clean
• 1 Hang Squat Clean
• 1 Front Squat
• 1 Jerk (push or split)
Take 5 tries at the above complexes. Work your way up to a max.
Conditioning
4 rounds for max reps/calories:
• 1 min Sprints 20 meters
• 1 min Snatches 75/55#
• 1 min AirBike calories
• 1 min Thrusters 75/55#
• 1 min Rest