Warm-up
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
2 rounds:
• 15 Jumping Jacks
• 15 Air Squats
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Strength
8 min EMOM:
• 1 Snatch
8 min EMOM:
• 1 Clean & Jerk
Each lift, try to increase the weight to finish as heavy as possible.
Core
• Reverse Tabata Hollow Body Hold
Conditioning
4 rounds for max reps:
• 1 min Burpees
• 1 min Power Snatches 75/55#
• 1 min Pull-ups
• 1 min Rest