Warm-up
• 20 cal Air Bike
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
Strength
Snatch
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 reps at 80% of 1RM
• 1 reps at 85% of 1RM
Snatch Balance
• 3 reps at 75% of 1RM Snatch
• 2 reps at 85% of 1RM Snatch
• 1 reps at 95% of 1RM Snatch
• 1 reps at 100% of 1RM Snatch
Core
4 rounds:
• 20 Seal Walk steps
• 10 MedBall Russian Twists 20/14#
Conditioning
10-9-8-7-6-5-4-3-2-1 reps for time:
• Dumbbell Power Snatch 50/35#
• Chest-to-bar Pull-ups