Warm-up
• Tabata Air Bike
2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Squat Hold
• 30 sec Box Shoulder Stretch
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
10 rounds:
• 20 sec Bicycle Sit-ups
• 10 sec Rest
Conditioning
5 rounds for time:
• 30 Double Unders
• 20 Kettlebell Swings 53/35#
• 10 One-arm Kettlebell Overhead Squats 53/35#