1 ROUND
10 Air Squats
10 PVC Pass Thrus
10 Arm Haulers
15 Calf Raises
15 Tib Raises
Into…
10 Alt. 90-90 Hip Rotations
10 PVC Snatch High Pulls
:30 Single Unders
10 Drop Squats*
10 Scarecrow Snatches
:30 Double Under Practice
*Start on the toes, drop to Quarter Squat first round and each round of the WU, drop lower and lower!
*Based off 1RM Snatch. If no 1RM complete sets at RPE 6-7.
*Option for Hang Power Snatch
(Score is Weight)
-Short Rest b/t P1 & P2-
**Based off 1RM Snatch. If no 1RM complete sets at RPE 8.
Week 3 of 8 Oly Cycle
1:00/1:00 Lacrosse Ball Bottom Foot Smash
10 Banded Ws
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-
(No Measure)