Warm-Up:

:60 Slow Jumping Jacks
10 PVC Pass-Throughs / Around-the-Worlds / Trunk Twists

:45 Medium Jumping Jacks
8 Squats + Stretch / PVC Good Mornings / PVC Behind-the-Neck Push Press

:30 Fast Jumping Jacks
6 SLOW PVC Overhead Squats / PVC Jump Squats (PVC on your back/chest up) / Burpees

Strength:

EMOM 10
5 to 7 Power Snatch @ 40%

Reps are to be completed as singles. Reset before each one.
Lower percentage work allows us to reintroduce complex barbell movements with a focus on technique.

At-Home Version:
12 Alternating Dumbbell Snatches
Pause overhead each rep to control each rep.

Workout:

For time:
50-40-30-20-10

Box Jumps (24/20″)
Kettlebell Swings

At-Home Version:
Step-Ups
Dumbbell Swings

Athletes are encouraged to step down from their box jumps to keep moving and keep their heart rate under control. Kettlebell Swings should be completed in large sets.