Warm-up
• 20 cal Air Bike
3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
Strength
Snatch
• 3 sets: 5 reps at 55%, 65% & 75% of 1RM
Snatch Grip Pulls
• 3 sets: 3 reps AHAP
Conditioning
4 rounds for time:
• 12 Sumo Deadlift High-pulls 75/55#
• 12 Thrusters 75/55#
• 12 Lateral Burpees over Bar