Warm-up
• 300 m Row
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 PVC Sots Press
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
3-Position Snatch (7×1)
7 sets of 1 complex start light and increase weight each set.
Overhead Squat (3×5)
3 sets of 5 reps; at 1) 65% 2) 75% 3) 85% of 90% of your 1 rep max.
Core
3 rounds:
• 10 MedBall Twists 20/14#
• 30 Flutter Kicks
For both exercises, left plus right equals 1 rep.
Conditioning
7 rounds for time:
• 7 Hang Squat Snatches 95/65#
• 7 Hand-Release Bar Facing Burpees