Warm-up
• 400 m Run
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Strength
Snatch
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Overhead Squat
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Core
3 rounds:
• 20 AbMat Sit-ups
• 10 GHD Hip Extensions
Conditioning
3 rounds for time:
• 50 Double Unders
• 20 Toes-to-bar
• 10 Power Clean & Jerks 135/95#