Warm-up
• 100 m Run
• 100 m Run Backwards
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 20 PVC Overhead Squats
2 rounds of:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
Strength
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
3 Snatch Grip Push Press + 3 OHS
• 1 set at 80% of 1RM Snatch
• 1 set at 90% of 1RM Snatch
• 1 set at 100% of 1RM Snatch
Conditioning
“Karen” For time:
• 150 Wallballs 20/14#
2 min Rest
For time:
• 800 m Run