Warm-up
• 400 m Run
3 rounds:
• 10 Jumping Jacks
• 10 Jumping Lunges
• 10 Air Squats
3 rounds:
• 20 sec Thoracic Spine Stretch
• 20 sec Thoracic Spine Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Downward Facing Dog
• 20 sec Upward Facing Dog
Strength
Snatch
• 3 reps at 70% of 1RM
• 3 reps at 75% of 1RM
• 3 reps at 80% of 1RM
Overhead Squat
• 3 reps at 70% of 1RM
• 3 reps at 75% of 1RM
• 3 reps at 80% of 1RM
Core
6 min EMOM:
• 10 sec Hollow Body Hold
• 10 AbMat Sit-ups
Conditioning
10 min AMRAP:
• 2 Dumbbell Snatch 50/35#
• 2 Box Jumps 30/24”
• 4 Dumbbell Snatch 50/35#
• 4 Box Jumps 30/24”
• 6 Dumbbell Snatch 50/35#
• 6 Box Jumps 30/24”
… continue pattern until time is up.