Warm-up
• 200 Single Unders
3 rounds:
• 10 Mountain Climbers
• 10 PVC Overhead Squats
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• Burgener Warm-Up 45/35#
Strength
Snatch
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Overhead Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Core
21-15-9 reps:
• Knees to Elbows
• GHD Sit-ups
Conditioning
5 rounds for max reps:
• 1 min Row (calories)
• 1 min Dumbbell Snatches 40/25#
• 1 min Rest
Dumbbell snatches are alternating, single-arm, power snatches. Scale as needed.