Warmup
• 15 cal Air-Bike
3 rounds of:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold
• 30 sec Standing Toe Touch Hold
Then,
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
• 20 PVC Passthroughs
• 20 PVC Overhead Squats
Strength
Snatch
• 5 reps @ 60% of 1RM
• 5 reps @ 70% of 1RM
• 5 reps @ 80% of 1RM
Overhead Squat
• 5 reps @ 60% of 1RM
• 5 reps @ 70% of 1RM
• 5 reps @ 80% of 1RM
Core
6 rounds of:
• 20 sec Hollow Body Hold
• 10 sec Rest
• 20 sec Free-standing Handstand Hold
• 10 sec Rest
Conditioning
5 rounds for time:
• 5 Power Snatches 95/65#
• 10 Overhead Squats 95/65#
• 50 Double Unders
• 1 min Rest