Warm-up
• 400 m Run
3 rounds:
• 30 sec Goblet Squat Hold
• 30 sec Pike Stretch
• 30 sec Samson Stretch Hold Right
• 30 sec Samson Stretch Hold Left
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
Snatch
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM
Jerk
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM
Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec AbMat Sit-ups
• 10 sec Rest
Conditioning
2 rounds for time:
• 20 Overhead Squats 95/65#
• 20 Pull-ups
• 20 Wall Balls 20/14#
• 20 Burpees