Warm-up
• 200 Single Unders
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
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength
Week 7 of 12: Hatch
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RMCore
• Tabata MedBall Twists 20/14#
Conditioning
6 rounds for time:
• 5 Power Snatches 135/95#
• 50 Double Unders *
Each time you break double unders:
• 5 Push-ups