Warm-up
• 300 m Row
2 rounds:
• 30 sec Pike Stretch
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 70/53#
3 rounds:
• 10 Mountain Climbers
• 10 Barbell Thrusters 45/35#
Strength (Texas Method 4.3)
Back Squat
• Test for new 5RM
Bench Press
• Test for new 5RM
Power Snatch
• 6 sets of 2 reps
Conditioning
4 rounds for max reps:
• 2 min: Burpee Box Jump Overs 24/20”
• 1 min: Overhead Plate Lunges 45/35#
For two minutes, complete as many burpee box jumps as possible. The next minute, complete as many overhead walking lunges with a plate. Repeat for a total of 4 rounds. Score is total reps completed.