Warm-up
• Tabata Air Bike
2 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
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
2 rounds:
• 10 m Duck Walk
• 10 m Bear Crawl
Strength
Snatch
• 3 sets of 3 reps, work up to 85% of 1RM
Overhead Squat
• 3 sets of 3 reps, work up to 85% of 1RM
Conditioning
3 rounds for time:
• 20 Power Snatches 95/65#
• 20 Sumo Deadlift High Pull 95/65#
• 20 Toes-to-bar