Warm-up
• Tabata Air Bike
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
Strength
Snatch
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
3 Snatch Grip Push Press + 3 Overhead Squat
• 1 complex at 65% of 1RM Snatch
• 1 complex at 75% of 1RM Snatch
• 1 complex at 80% of 1RM Snatch
• 1 complex at 85% of 1RM Snatch
Core
Tabata Hollow Body Hold
Conditioning
Every 3 min for 15 min:
• 15 Wall Balls 20/14#
• 10 Toes to Bar
• Max Row (calories)