Warm-up
• 200 Single-unders
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead Squats
3 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
Strength
Snatch
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Overhead Squat
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Core
8-6-4-2:
• Turkish Get-ups
Alternate arms. Start light. Increase weight to finish as heavy as possible.
Conditioning
“Grace”
For time:
• 30 Clean & Jerks 135/95#