Warmup
4 rounds:
• :10 Jumping Jacks
• :10 Air Squats
• :10 Mountain Climbers
• :10 Lunges
2 rounds:
• 10 Overhead Arm Circles
• 10 PVC Passthroughs
• 10 Kettlebell Swings 53/35#
Strength
Overhead Squat
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Snatch
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Core
3 min AMRAP:
• Flutter Kicks (left + right = 1)
1 min Rest
3 min AMRAP:
• AbMat Sit-ups
Conditioning
Clock Starts
10-8-6-4-2 reps/cals for time:
• Overhead Squat 95/65#
• Row
At 6:00 on the clock
10-8-6-4-2 reps for time:
• Snatch 95/65#
• Push-ups
• Double Unders x5
* rep count for the Double Unders will be 50-40-30-20-10