Warm-up
• 60-40-20 Double Unders (unbroken)
• 10 sec Rest
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 20 PVC Overhead Squats
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge 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
4 rounds:
• 20 sec Seal Walk
• 10 sec Rest
• 20 sec Hollow Rocks
• 10 sec Rest
Conditioning
For time:
• 10-8-6-4-2 Thrusters 115/75#
• 1-2-3-4-5 Rope Climbs