Warm-up
• 300 m Row
• 15 PVC Around the World CW
• 15 PVC Around the World CCW
• 20 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 20 Standing Alt. Toe Touches
• 15 GHD Back Extensions
• 20 PVC Overhead Squats
Strength
Snatch
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 2 reps @ 80% of 1RM
• 1 rep @ 85% of 1RM
Jerk (in front of neck)
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 2 reps @ 80% of 1RM
• 1 rep @ 85% of 1RM
Snatch Grip Pulls
• 5 reps @ 95% of 1RM Snatch
• 5 reps @ 105% of 1RM Snatch
Conditioning
On a continuous clock (no rest in between):
2 min AMRAP:
• Max Double Unders
8 min AMRAP:
• 12 Toes to Bar
• 10 Wall Balls 20/14#
• 8 Power Cleans 135/95#
2 min AMRAP:
• Max Double Unders