Warm-up
• 20 cal Air Bike
2 rounds:
• 10 m Bear Crawl
• 10 Air Squats
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Goblet Squat Hold
Strength
Snatch
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Overhead Squat
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Conditioning
For time, 3 rounds:
• 9 Power Snatches 95/65#
• 9 Toes-to-bar
Then, 3 rounds:
• 6 Power Snatches 115/75#
• 9 Toes-to-bar
Then, 3 rounds:
• 3 Power Snatches 135/85#
• 9 Toes-to-bar