Warm-up
• 100 Single Unders
3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
Strength
Snatch
• 5 reps at 65%
• 5 reps at 75%
• 5 reps at 85% of 1RM
Overhead Squat
• 5 reps at 65%
• 5 reps at 75%
• 5 reps at 85% of 1RM
Conditioning
5 rounds for time:
• 5 Power Snatches 115/75#
• 5 Toes-to-Bar
• 10 Overhead Squats 115/75#
• 10 AbMat Sit-ups
Goal: 10 min.