Warmup
• 400 m Run
2 rounds of:
• 30 sec Pigeon Pose Hold Right
• 30 sec Pigeon Pose Hold Left
• 30 sec Spiderman Lunge Hold Right
• 30 sec Spiderman Lunge Hold Left
• 20 PVC Passthroughs
• 20 PVC Overhead Squats
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
Strength
Snatch
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 3 reps @ 85% of 1RM
Overhead Squat
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 3 reps @ 85% of 1RM
Core
4 rounds:
• 30 sec Ball Slams
• 15 sec Rest
• 30 sec Forearm Plank
• 15 sec Rest
Conditioning
“Nasty Girls” 3 rounds for time:
• 50 Air Squats
• 7 Ring Muscle-ups
• 10 Hang Power Cleans 135/95#
For time:
• 1000 m Row