Warm-up
For time:
• 100 Double Unders
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Squat Hold
3 rounds:
• 10 Mountain Climbers
• 10 Air Squats
Strength
Snatch
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Overhead Squat
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Conditioning
Every 3 min for 15 min:
• 20 Russian Kettlebell Swings 70/53#
• 30 AbMat Sit-ups
• Max Ski Erg OR Row (calories)