Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold
Strength
8 min E2MOM:
• 1 Power Snatch + 2 OHS
Rest 2 min
8 min E2MOM:
• 2 Cleans + 1 Jerk
For each E2MOM, start light and work up to a max.
Core
4 rounds:
• 10 Knee Raises on the Bench
• 20 Bicycle Sit-ups
Conditioning
18 min AMRAP:
• 5 Deadlifts 275/185#
• 10 Dumbbell Thrusters 35/25#
• 15 Pull-ups
• 200 m Run