Warm-up
2 rounds:
• 10 PVC Passthroughs
• 10 Leg Swings /leg
2 rounds:
• 10 Wall Balls 20/14#
• 10 Mountain Climbers
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
Snatch
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 rep at 80% of 1RM
3-Position Snatch (upper thigh, below knee, floor)
• 3 reps at 60% of 1RM Snatch
• 2 reps at 75% of 1RM Snatch
• 1 rep at 70% of 1RM Snatch
Core
4 rounds:
• 15 Lying Leg Raises
• 10 GHD Hip Extensions
Conditioning
30-20-10 reps for time:
• Row (calories)
• Air Squats
• AbMat Sit-ups
• Push-ups
• Pull-ups