Warm-up
• 400 m Run
3 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
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
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 98% of 1RM
• 1 rep at 103% of 1RM
Core
3 rounds of:
• 10 Strict Toes-to-bar
• 10 GHD Hip Extensions
Conditioning
9 min AMRAP:
• 9 Thrusters 95/65#
• 9 Chest-to-bar Pull-ups
• 9 Bar-Facing Burpees