Warm-up
• 300 m Row
2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
10 min E2MOM:
• 2 Hang Power Snatch
• 1 Squat Snatch
Start at 50% of 1RM Snatch. Add weight to finish as heavy as possible.
Conditioning
For time:
• 80 Pull-ups
Each time you drop from the bar, perform:
• 8 Devils Press 35/25#
For the Devils Press use two dumbbells each weighing 35 lbs for men and 25 lbs for women.