-Warm up-
10 minutes prior:
3 rounds:
5 pull ups
10 push ups
15 air squats
5 minutes prior:
20 PVC pass throughs
10 Dumbbell windmills
Watch for windmill demo
Dumbbell windmills
-Olympic Lifting-
Snatch - 75%x2x2, 80%x2x3
Full squat variation. Complete on a 2 minute clock.
-Strength-
Back Squat - 88% x3x5
Complete 3-3.5 minute clock.
-Conditioning-
For time:
30 pull ups
400 meter run
30 Chest to bar pull ups
400 meter run
5 rope climbs
-Cool Down-
Banded Shoulder Stretch
-arm across
-arm behind
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