Warm-up
• 200 Single Unders
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 60 sec Thoracic Spine BB Stretch
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
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
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest
Conditioning
10 min AMRAP:
• 3 Power Snatches 115/75#
• 6 Clean & Jerks 115/75#
• 9 Box Jumps 24/20”