Warmup
• 30 PVC Passthroughs
2 Rounds of:
• 200 m Run
• 10 Dumbbell Deadlifts 30/20#
• 5 Burpees
Strength
Deadlift
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Clean Grip Pulls
• 5 reps @80% of 1RM
• 5 reps @90% of 1RM
Snatch Grip Pulls
• 5 reps @80% of 1RM
• 5 reps @90% of 1RM
Core
6 rounds of:
• :10 GHD Sit-up Hold
• 10 GHD Sit-ups
* If no GHD machine, use decline bench or simulate with AbMat situp, feet anchored with weight.
Conditioning
5 min EMOM:
• 9 Deadlifts 225/155#
• 9 Handstand Push-ups
10 min Alternating EMOM:
• Even min: Max calorie Row
• Odd min: Rest
Score = Total calories from Row