• 20 cal Air Bike
3 rounds:
• 40 sec Thoracic Spine BB Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
Strength
6 sets:
• 3 Front Squats + 6 Back Squats
Weight: 90% of 1RM Front Squat
Conditioning
3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 75/35#
1 min Rest
3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 95/55#
1 min Rest
3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 115/75#
1 min Rest
3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 135/95#
Score is total number of power snatches.