Warm-up
• 400 m Run
3 rounds:
• 30 sec Squat Hold
• 30 sec Straddle Stretch
• 30 sec Scorpion Hold Right
• 30 sec Scorpion Hold Left
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength
Snatch
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Overhead Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Core
3 rounds:
• 10 GHD Hip Extensions
• 10 Bench Knee Raises
Conditioning
10 min Alternating EMOM:
Even min:
• 5 Power Snatches 95/65#
• 10 Overhead Squats 95/65#
Odd min:
• Max Double Unders
Within the first minute, complete 5 power snatches plus 10 overhead squats and rest in the remaining time. The next minute, complete as many double unders as possible. Repeat until time is up. Score is total double unders.