*** STRENGTH & CONDITIONING ***
WARM-UP
2 ROUNDS
:30 Bike (EZ Pace)
10 PVC Pass Throughs
10 Med Ball Front Squats
Into…
2 ROUNDS
:30 Bike (Mod Pace)
10 Alt. PVC Around-the-World
10 Med Ball Thrusters
STRENGTH
EVERY 1:30 x 7 SETS*
1 Snatch Pull
+
1 Hang Power Snatch
*Start light and build to a moderate weight above your workout weight.
BENCHMARK WORKOUT
“THE THREE WISELADIES”
3 ROUNDS FOR TIME
15 Hang Power Snatches
25/20 Cal Bike
35 Wall Balls