Warmup
• 20 cal Air Bike
• 20 Jumping Jacks
• 20 Cossack Side Lunges
• 20 Scorpions
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Overhead Squats
Strength
Overhead Squat (deload)
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM
Snatch (deload)
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM
Core
6 rounds of:
• 20 sec Bicycle Sit-ups
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest
Conditioning
5 rounds for time:
• 10 Burpee Box Jump Overs 24/20”
• 10 One-arm Dumbbell Snatch 50/35#
• 10 Dumbbell Goblet Squats 50/35#
*For the one-arm DB snatch, alternate arms after each rep.