Tue, Aug 24, 2021

Warm-up
• 20 cal Air Bike

3 rounds:
• 40 sec Thoracic Spine BB Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats

Strength
4 sets:
• 2 Snatch Grip Pulls + 1 Snatch

4 sets:
• 2 Paused Power Cleans + 1 Paused Clean

3 sets:
• 1 Push Press + 1 Push Jerk + 1 Split Jerk

Conditioning
5 rounds for max reps:

90 seconds:
• 10/8 Row calories
• 10 Overhead Squats 95/65#
• Max Chest-to-bar Pull-ups
60 seconds Rest