Warmup
• 100 Double Unders
• 20 PVC Passthroughs
• 20 PVC Overhead Squats
• 10 Spiderman Lunges
Strength
10 min to establish heaviest:
Snatch Complex
• 1 Power Snatch
• 2 Hang Snatches
• 3 Overhead Squats
10 min to establish heaviest:
Clean & Jerk Complex
• 1 Squat Clean
• 2 Hang Cleans
• 3 Shoulder-to-Overhead
Conditioning
21 – 15 – 9 reps/cals for time:
• Back Squat BW#
• Row
5 min Rest
21 – 15 – 9 reps for time:
• Deadlift BW#
• Lateral Bar Hops
5 min Rest
21 – 15 – 9 reps for time:
• Heavy Jump Rope Swings
• Burpees