Warm Up:

1 Round:

10 Rocket Jumps

12 Alternating Lunges w/ Sampson stretch

10 Bollywood Shoulder Stretch (arms extended alternating opposing rotation)

10 Arm Swings

10 Lateral Box Step-overs/5 Up-downs for the outties

PVC Warm-up:

10 Pass-throughs with no elbow bend

5/5 around the worlds

5/5 Staggered Stance Good mornings

PVC Drills:

-3 Snatch Pulls/3 Snatch High Pulls/ 3 Muscle Snatches x 3

(From Power/From Second/then from Mid-Shin)

Workout:

For Time…14 Min Cap

Indoor:

21-15-9

Power Snatch

42-30-18

Alt. Box Step Up

Outdoor:

For Time… 14 Min Cap

40-30-20-10

Alt. DB Snatch

20-15-10-5

Up downs