Warm-up
• 20 cal Air Bike
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 (3×3)
3 sets of 3 reps at 70%, 75% and then 80% of 90% of your 1 rep max.
Overhead Squat (3×3)
3 sets of 3 reps at 70%, 75% and then 80% of 90% of your 1 rep max.
Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Superman Rock
• 10 sec Rest
Conditioning
12 min AMRAP:
• 21 Double Unders
• 12 Dumbbell Thrusters 30/20#