Warm-up:
1:00min Jumping Jacks
1:00min Power Jump
15 PVC Pass Through
15 PVC Trunk Twists
15 PVC Good Mornings
15 PVC OHS
Strength:
2 Power Snatches + 3 OHS
5 total sets (do 3 warm-up sets first), working at 65%-75%
Notes:
You may go up in weight, but all sets/reps should be manageable.
For the Power Snatch work within your skill set (high-hang, mid-hang or ground).
Conditioning:
Working in groups of 2-3
5 Rounds (45sec on / 15sec off)
45/15 Row
45/15 Burpee Box Jump
45/15 Sit-up
Notes:
One person will start on the Row, one person on Burpee Box Jump and one person on Sit-ups.
You will rotate stations after every :45sec of work (during the :15sec of rest), Row to BBJ to Sit to Row and so on.