Warm-up
2 rounds:
• 50 m Run
• 50 m High Knees
• 50 m Run Backwards
• 50 m Butt Kicks
2 rounds:
• 10 PVC Overhead Squats
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
Strength
Snatch
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 rep at 80% of 1RM
3-Position Snatch (upper thigh, below knee, floor)
• 3 reps at 60% of 1RM Snatch
• 2 reps at 75% of 1RM Snatch
• 1 rep at 70% of 1RM Snatch
Conditioning
6 rounds for time:
• 16 cal Row
• 12 Push Presses 115/75#
• 8 Toes-to-bar