Warm-up
• 300 m Row
• 20 Scorpions
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 20 PVC Overhead Squats
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 1 min Goblet Squat Hold
Strength
Snatch (3×5)
5 reps at 40%, 5 reps at 45%, and 5 reps at 50% of your 1 rep max.
Overhead Squat (3×5)
5 reps at 40%, 5 reps at 45%, and 5 reps at 50% of your 1 rep max.
Deload session: lightweight, concentrate on form.
Core
3 rounds:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 15 sec Rest
Conditioning
15 min AMRAP:
• 3 Box Jumps 24/20”
• 3 Overhead Squats 95/65#
• 6 Box Jumps 24/20”
• 6 Overhead Squats 95/65#
• 9 Box Jumps 24/20”
• 9 Overhead Squats 95/65#
Continue pattern until time is up.