Warm-up
• 500 m Row
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 m Duck Walk
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
Strength
Snatch
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 98% of 1RM
• 1 rep at 103% of 1RM
Conditioning
For time:
• 400 m Run
Then 4 rounds:
• 12 Box Jumps 30/24”
• 12 Deadlifts 205/135#
Then:
• 400 m Run