Warm-up
• 100 Double Unders
4 rounds:
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Overhead Squats
2 rounds of:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch 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
Snatch Grip Pulls
• 5 reps at 95% of 1RM Snatch
• 5 reps at 105% of 1RM Snatch
3 Behind the Neck Push Presses +
3 Overhead Squats
• 3 reps ea. at 75% of 1RM Snatch
• 3 reps ea. at 85% of 1RM Snatch
• 3 reps ea. at 95% of 1RM Snatch
Conditioning
21-15-9 reps/calories for time:
• Row
• Power Snatches 95/65#
• Bar-Facing Burpees