WARM UP

Set 1
10 Toe Touch + Jump
10 Alternating DB Deadlift
10 Alternating Elbow to Instep on Box
Set 2
10 Sit-ups
10 Alternating DB Single Arm Sumo Deadlift High Pulls
10 Box Step-up & Overs
Set 3
10 Alternating V-ups
10 Alternating Single-Arm DB Snatch
10 Box Jumps or Step-ups
Set 4
10 V-ups
10 Alternating Single-Arm DB Snatch
10 DB Box Step Overs

SKILLS & SPECIFIC WARM UP
Kipping – Toes To Bar

3 Sets:
12 Alternating Seated DB StrictPress
12 Box Assisted Single-LegSquats
12 Double DB Bent Over Rows

Then:

1 Set:
3 Toes-to-Bar
6 Alternating Single-Arm DB Snatch (Use workout weight)
9 DB Box Step Overs
6 Alternating Single-Arm DB Snatch
3 Toes-to-Bar

CONDITIONING

“UP & DOWN“*

For Time:
30 Toes-to-Bar
40 Alternating Single-Arm DB Snatch #22.5/15
50 DB Box Step Overs #22.5/15 – #60/50
40 Alternating Single-Arm DB Snatch
30 Toes-to-Bar

*compare to 17.03.22