Warm-up
• 20 cal Air Bike
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
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
Strength
Find 1 Rep Max Snatch:
• 1 rep at 75%
• 1 rep at 85%
• 1 rep at 93%
• 1 rep at 98%
• 1 rep at 103%
Rest 2 minutes between each set.
Core
8 rounds:
• 15 sec AbMat Sit-ups
• 15 sec Plank on Elbows
Conditioning
3 rounds for time:
• 500 m Row
• 10 Squat Snatch 95/65#
• 100 Double Unders