Warm-up
• 20 cal Air-Bike
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead Squats
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
10 min E2MOM:
• 3-Position Power Snatch (Hip, Knee, Floor)
• 3 Overhead Squats
Start with 50% of your 90% 1 rep max of snatch. Slightly increase weight to finish heavy.
Core
10 rounds:
• 20 sec Bicycle Sit-ups
• 10 sec Rest
Conditioning
12 min AMRAP:
• 3 Power Snatches 135/95#
• 6 Pull-ups
• 9 Push-ups
• 12 Air Squats