Warm-up
• 300 m Row
2 rounds:
• 30 sec Squat Hold
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Butterfly Stretch
3 rounds:
• 10 Kettlebell Swings 53/35#
• 10 Kettlebell Reverse Lunges 53/35#
Strength (Texas Method 4.3)
Back Squat
• Test for new 5RM
Bench Press
• Test for new 5RM
Power Snatch
• 6 sets of 2 reps
Straight light; Finish as heavy as possible.
Conditioning
8 rounds for max reps:
• 30 sec Dumbbell Bench Press 45/30#
• 30 sec Pull-ups
• 30 sec Dumbbell Thrusters 45/30#
• 30 sec Rest