Warm-up
• 20 cal Air-Bike
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead Squats
3 rounds of:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 1 min Goblet Squat Hold
Strength
Snatch
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 2 reps @ 80% of 1RM
3 Snatch Grip Push Press + 3 Overhead Squat
• 3 reps ea. @ 65% of 1RM Snatch
• 3 reps ea. @ 75% of 1RM Snatch
• 3 reps ea. @ 80% of 1RM Snatch
• 3 reps ea. @ 85% of 1RM Snatch
Conditioning
For time:
• 800 m Run
• 100 Double Unders
• 50 Wallballs 20/14#
• 100 Double Unders
• 800 m Run