Warm-up
• 200 Single Unders
3 rounds:
• 10 Mountain Climbers
• 10 Jumping Air Squats
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Strength
3-position Snatch (hip/knee/floor)
• 5 sets of the complex
Start light; increase weight to finish as heavy as possible.
Conditioning
“Dan”
4 rounds for load and time:
• 21 Overhead Squats
• 400 m Run
Choose a weight to complete all 4 rounds. Score = #/sec (weight in pounds divided by total number of seconds).