Warmup
• 10 m High Kicks
• 10 m High Knees
2 Rounds of:
• 20 PVC Good Mornings
• 20 PVC Side Twists
• 10 PVC Deadlifts
• 10 PVC Passthroughs
Core
6 min Rounds of:
• :20 Plank Hold
• :10 Rest
• :20 Hollow Body Hold
• :10 Rest
Strength
Deadlift
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Clean Grip Pulls
• 3 reps @85% of Clean 1RM
• 3 reps @95% of Clean 1RM
Snatch Grip Pulls
• 3 reps @85% of Snatch 1RM
• 3 reps @95% of Snatch 1RM
Conditioning
10 min AMRAP:
• 6 Hang Power Snatches 75/55#
• 16 Burpees