Warm-up
• 200 Single Unders
3 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
3 rounds:
• 20 sec Pec Stretch w/ Band Right
• 20 sec Pec Stretch w/ Band Left
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
Strength
Snatch
• 5 reps at 60%
• 5 reps at 70%
• 5 reps at 80% of 1RM
Overhead Squat
• 5 reps at 60%
• 5 reps at 70%
• 5 reps at 80% of 1RM
Conditioning
14 min AMRAP:
• 14 cal Row
• 14 Kettlebell Snatch 53/35#
• 14 Chest-to-bar Pull-ups
Alternate arms as desired for the KB Snatches. Goal: complete 4 rounds. To achieve this, you’ll need to complete each round in under 3 min 30 sec.