Warmup
3 Rounds of:
• 30 unbroken Double Unders
• 15 Air Squats
• 30 PVC Passthroughs
• 15 PVC Sots Press
Strength
Overhead Squat
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Snatch
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Core
6 min Rounds of:
• :20 Hollow Body Hold
• :10 Rest
• :20 Free-standing Handstand Hold
• :10 Rest
Conditioning
5 Rounds for time:
• 10 Man Makers 30/15# DBs
• 8 Dips
• 6 Handstand Push-Ups