Warm-up
• 300 m Row
3 rounds:
• 30 sec Standing Toe Touch Hold
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
Clean & Jerks
• 5-3-1 reps, work up to 90% of 1RM
Front Squats
• 5-3-1 reps, work up to 90% of 1RM
Core
3 rounds:
• 10 Evil Wheels
• 10 GHD Hip Extensions
Conditioning
10 min AMRAP:
• 10 Squat Cleans 95/65#
• 40 Double Unders