Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- PVC Pass Through – 10 SLOW Reps
- PVC Lat/Shoulder Stretch – :30s per side x3
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Pre-Game: 3 Rounds
- 200 Meter Run
- 3 Power Snatches (ascending weights)
- 5 Jump Squats
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Workout: Every 4 Minutes x 4 Rounds
Odd Rounds (1 and 3):
- 200 Meter Run
- 10 Box Jump Overs (24”/20”)
-in remaining time complete:
- Max Power Snatches (115/85)
Even Rounds (2 and 4):
- 200 Meter Run
- 5 Power Snatches (115/85)
-in remaining time complete:
- Max Box Jump Overs (24”/20”)
*Two Scores:
- Total # of Power Snatches completed
- Total # of BJO’s completed
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Cardio Option: Every 4 Minutes x 4 Rounds
Odd Rounds (1 and 3):
- 200 Meter Run
- 10 Box Jump Overs (24”/20”)
-in remaining time complete:
- Max Alt DB Snatches (50/35)
Even Rounds (2 and 4):
- 200 Meter Run
- 10 Alt DB Snatches (50/35)
-in remaining time complete:
- Max Box Jump Overs (24”/20”)
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Core: 4 Rounds
- 30 Mountain Climbers
- :30s Side Plank (per side)
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