Warm-up
2 Minute Row @ 50-55% effort
30 Seconds Air Squats (arms OH)
90 Seconds Row @ 60-65% effort
30 Seconds PVC Pass Thrus in a squat
60 Seconds Row @ 70-75% effort
30 Seconds PVC Overhead Squats
Snatch Position Drills
Weightlifting
Snatch (Snatch Pull + Snatch + OHS)
E2MOM
*Sets 1-2 = @ 65% of 1-RM Snatch
*Sets 3-4 = @ 70% of 1-RM Snatch
*Sets 5-6 = @ 75% of 1-RM Snatch
*Sets 7-8 = @ 80% of 1-RM Snatch
*Sets 9-10 = @ 85-90% of 1-RM Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
10 Dball Load to 30″ box (100/80)
10 Chin-ups
10/8 Cal Bike
