Tue, Jul 6, 2021

Warm-up
• 20 cal Air Bike
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 20 PVC Passthroughs

2 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Supine Scorpions (face up)
• 10 Prone Scorpions (face down)

Strength
8 min E2MOM:
• 3-Position Snatch (upper thigh, below knee, floor)

8 min E2MOM:
• 3-Position Clean (upper thigh, below knee, floor)

Every 2 min for 8 min, perform one 3-position snatch (power or squat). Rest as needed between the two E2MOMs. Same for clean (no jerk; power or squat). Start light, around 40%, slowly increase weight to finish heavy.

Core
Tabata Russian Plate Twists 25/15#

Conditioning
Lift & Hold
20-15-10-5 reps for time:

Handstand Push-ups
• Handstand Hold Against Wall (sec)
• Hand-release Push-ups
• Plank Hold (sec)
Hang Power Cleans 135/95#
• Front Squat Hold (sec) 135/95#

Perform 20 HSPUs then on the last rep hold the handstand for 20 sec. Perform 20 HR Push-ups then on the last rep hold the plank for 20 sec. Perform 20 HP Cleans then on the last rep drop down to the bottom of the front squat and hold for 20 sec. Do the same for 15 reps/sec and so on until all reps/sec are complete. If you break a hold, get back into position and start count where left off.