Warmup
• 400 m Run
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Backwards Run
• 20 PVC Passthroughs
• 15 PVC Overhead Squats
• 10 Leg Swings (each leg)
Strength
Overhead Squat
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Snatch
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Core
• 20 Rolling V Ups
Conditioning
21-15-9 reps for time:
• One-arm DB Snatch 70/40#
• AirBike calories
Then immediately
21-15-9 reps for time:
• Power Snatch 95/65#
• Burpees