Warm-up
• 20 cal Air Bike
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
3 rounds:
• 10 Mountain Climbers
• 10 PVC Overhead Squats
Strength
Snatch
• 5-3-1 reps, work up to 85% of 1RM
Overhead Squat
• 5-3-1 reps, work up to 85% of 1RM
Conditioning
8 rounds for time:
• 8 Dumbbell Power Snatch 50/35#
• 8 Toes-to-bar