: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
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.
12 Alternating Dumbbell Snatches
Pause overhead each rep to control each rep.
Box Jumps (24/20″)
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.