Warm-up
• 20 cal Air Bike
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 PVC Sots Press
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 60 sec Squat Hold
Strength
Snatch
• 5-3-1 reps, work up to 90% of 1RM
10 min E2MOM:
• 1 Clean Pull
• 2 Hang Power Cleans
• 1 Split Jerk
Conditioning
8 rounds for max reps:
• 20 sec Squat Cleans 135/95#
• 20 sec Rest
• 20 sec Ring Dips
• 20 sec Rest
• 20 sec GHD Sit-ups
• 20 sec Rest