Tue, Jan 18, 2022

Warm-up
• 400 m Run

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

Strength
Snatch
• 3 sets of 3 reps at 60%, 70%, 80% of 1RM

Overhead Squat
• 3 sets of 3 reps at 60%, 70%, 80% of 1RM

Conditioning
For time:
• 12 Bar Muscle-ups
• 24 Box Jump Overs 24/20”
• 48 Power Snatches 95/65#
• 24 Box Jump Overs 24/20”
• 12 Bar Muscle-ups