Fri, May 6, 2022

Warm-up
2 rounds:
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

3 rounds:
• 7 Double KB Swings 26/18# (2)
• 7 Double KB Thrusters 26/18# (2)

Strength
8 min E2MOM:
• 8-6-4-2 Back Squat

Rest 2 min

8 min E2MOM:
• 8-6-4-2 Shoulder Press

Increase weight each set.  Recommended percentages: 60-70-80-90% of 1RMs

Conditioning
12 min AMRAP:
• 6 Power Clean & Jerk 135/95#
• 9 Toes-to-Bar
• 12 Row (calories)

Goal: complete 5 rounds.