Warm-up
• 20 cal Air Bike
• 15 PVC Around the World CW
• 15 PVC Around the World CCW
• 20 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 20 Standing Alt. Toe Touches
• 10 GHD Back Extensions
• 20 PVC Overhead Squats
Strength
Snatch
• 5 reps at 75% of 1RM
• 3 reps at 85% of 1RM
• 1 rep at 95% of 1RM
Overhead Squat
• 5 reps at 75% of 1RM
• 3 reps at 85% of 1RM
• 1 rep at 95% of 1RM
Core
3 rounds of:
• 10 Strict Toes-to-bar
• 15 AbMat Sit-ups
Conditioning
For time:
• 800 m Run
• 100 Double Unders
• 30 Power Snatches 95/65#
• 100 Double Unders
• 800 m Run