Tue, Jan 24, 2023

Warm-up
• 400 m Run

3 rounds:
• 30 sec Squat Hold
• 30 sec Straddle Stretch
• 30 sec Scorpion Hold Right
• 30 sec Scorpion Hold Left

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

Conditioning (part 1)
10 min AMRAP:
• 5 Hang Power Cleans 95/65#
• 5 Push Jerks 95/65#
• 10 Box Jump Overs 24/20”

Goal: 10 rounds (200 reps).

Rest 2 min between workouts.

Conditioning (part 2)
Every 90 sec for 15 min:
• 200 m Row
• Max Dumbbell Snatch 50/35#

Every 90 seconds for 15 minutes (10 sets), row 200 meters then perform as many dumbbell power snatches, alternating arms after each repetition, as possible in the remaining time. Repeat for a total of 10 sets. Score is total snatches completed. Goal: 120.

Rest 4 min between workouts.

Conditioning (part 3)
21-15-9 reps for time:
• Wall Balls 20/14#
• AbMat Sit-ups

Goal: 5 min.