Warm-up
• 200 Jump Rope Singles
3 rounds:
• 10 Mountain Climbers
• 10 PVC Overhead Squats
3 rounds:
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Strength
5 min EMOM:
• 3 Snatch Grip Push Press
5 min EMOM:
• 1 Hang Power Snatch
• 1 Squat Snatch
After each minute, increase weight to finish heavy.
Core
4 rounds:
• 30 sec Weighted Supine GHD Hold
• 10 Evil Wheels
Choose weight to hold for Supine GHD Hold (recommended 20/14# med ball). No GHD machine, sub with 30 AbMat Sit-ups.
Conditioning
5 rounds for time:
• 500 m Row
• 20 One-Arm Kettlebell Snatch 53/35#
Each round, perform 10 KB Snatches with each arm (alternate or 10 consistent reps).