Warm-up
3 rounds:
• 30 Double Unders
• 15 Jumping Jacks
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM
3-Position Snatch (upper thigh, below knee, floor)
• 3 reps at 60% of 1RM Snatch
• 2 reps at 70% of 1RM Snatch
• 2 reps at 75% of 1RM Snatch
Core
6 rounds:
• 20 sec L Seat Hold on Rings
• 10 sec Rest
• 20 sec Lying Leg Raises
• 10 sec Rest
Conditioning
8 min AMRAP:
• 8 Kettlebell Snatch 53/35#
• 8 Box Jumps 30/24”
Not required to alternate arms for kettlebell snatch.