Warm-up

• Twisted Cross
• Puppy Dog
• Downward dog
Pike Stretch
Spiderman Lunge

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Strength

3 Behind the Neck Push Presses +
3 Overhead Squats

• 3 reps ea. at 75% of 1RM Snatch
• 3 reps ea. at 85% of 1RM Snatch
• 3 reps ea. at 95% of 1RM Snatch

Conditioning
10 min AMRAP:
• 2 Dumbbell Power Snatches 50/35#
• 2 Box Jump Overs 24/20”
• 4 Dumbbell Power Snatches 50/35#
• 4 Box Jump Overs 24/20”
• 6 Dumbbell Power Snatches 50/35#
• 6 Box Jump Overs 24/20”
… continue pattern until time is up.