Warm-up
• 500 m Row
2 rounds:
• 10 Mountain Climbers
• 10 PVC Passthroughs
• 10 m Duck Walk
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Strength
Snatch (5-3-1)
5 reps at 70%, 3 reps at 75%, and 1 rep at 80% of 90% of your 1 rep max.
Overhead Squat (5-3-1)
5 reps at 70%, 3 reps at 75%, and 1 rep at 80% of 90% of your 1 rep max.
Core
• 100 Flutter Kicks
Conditioning
10 min AMRAP:
• 3 Snatches 135/95#
• 30 Wall Balls 20/14#