Warm-up
• 200 Single Unders
3 rounds:
• 10 Mountain Climbers
• 10 Jumping Air 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
3-position Snatch (hip/knee/floor)
• 5 sets of the complex
Recommended percentages: 60-65-70-75-80% of 1RM Snatch
Conditioning
For max reps:
• Tabata Row
• Tabata Push-ups
• Tabata Kettlebell Swings 53/35#
• Tabata Box Jump Overs 24/20”
1 minute rest between each Tabata. A Tabata is 8 rounds of 20 seconds of work and 10 seconds of rest. Score is the sum of all total reps completed.
Goal: 300 reps (avg. 75 reps / tabata).