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
• 3 sets of 5 reps, work up to 85% of 1RM
Overhead Squat
• 3 sets of 5 reps, work up to 85% of 1RM
Conditioning
2 rounds for time:
• 1,000 m Row
• 50 Push Presses 75/55#
• 30 Pull-ups