Mobility
- 2:00 Pec Release
- 1:00 Pec Stretch w/ Band (each side)
- 10 Hip Bridges
- 10 Supine Bridge & Twists
- 8 Crab Bridge & Twists
- 3 Thoracic Bridge & Twists
Warm-up
5 minutes for quality:
- 100m Run
- 10 Sots Press
- 10 PVC Overhead Squats
- 0:30 Hollow Hold
Strength
Power Snatch:
- Every 1:30 x 6 sets
- 2x3 @ 70%
- 2x3 @ 75%
- 2x2 @ 80%
Conditioning
3 Rounds for time:
- 15 Pull-ups
- 25 Wall Balls
- 400m Run
Focus Movement = Pull-up