Warm-up
• 200 Single Unders
3 rounds:
• 10 Mountain Climbers
• 10 PVC Overhead Squats
3 rounds:
• 20 sec Pec Stretch w/ Band Right
• 20 sec Pec Stretch w/ Band Left
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
Strength
Snatch (5-3-1)
5 reps at 65% for set 1, 3 reps at 75% for set 2, then 1 rep at 85% for set 3.
Overhead Squat (5-3-1)
5 reps at 65% for set 1, 3 reps at 75% for set 2, then 1 rep at 85% for set 3.
Intervals
8 rounds for time:
• 100 m Row
• 30 sec Rest
Conditioning
12 min AMRAP:
• 2 Sumo Deadlift High Pull 95/65#
• 2 Box Jumps 30/24”
• 4 Sumo Deadlift High Pull 95/65#
• 4 Box Jumps 30/24”
• 6 Sumo Deadlift High Pull 95/65#
• 6 Box Jumps 30/24”
Continue the pattern until time