Warm-up
• 300 m Row
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead Squats
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
Strength
Snatch
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Overhead Squat
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Core
3 rounds:
• 15 Russian Med Ball Twists 20/14#
• 15 Knee Raises on the Bench
Conditioning
10 min AMRAP:
• 4 Ring Dips
• 8 One-arm Alternating DB Snatch 70/50#
5 min AMRAP:
• AirBike calories
The one-arm alternating dumbbell snatch is a squat snatch. *** CAUTION *** weight on the DB snatch is heavy. Scale to Power DB Snatch or lighter weight if needed