Warm-up
2 rounds:
• 100 m Row
• 10 Wall Balls 20/14#
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 53/35#
Core
4 rounds:
• 20 sec Evil Wheels
• 10 sec Rest
• 20 sec Lying Leg Raises
• 10 sec Rest
Conditioning (part 1)
21-15-9 reps for time:
• Deadlifts 185/135#
• Thrusters 95/65#
Setup two barbells if possible; if not, load smaller plates first, then bigger plates to peel off and put back on after each movement. Goal: 7 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
10 min AMRAP:
• 2 Dumbbell Snatch 50/30#
• 2 Box Jump 24/20”
• 4 Dumbbell Snatch 50/30#
• 4 Box Jumps 24/20”
• 6 Dumbbell Snatch 50/30#
• 6 Box Jumps 24/20”
… continue +2 rep pattern until time is up.
Alternate arms after each DB Power Snatch rep. Goal: complete round of 16.