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)
Increase weight to finish heavy.
Core
Tabata Russian Plate Twists 25/15#
Conditioning
21-15-9 reps for time:
• Hang Power Cleans 135/95#
• Ring Dips
• Deadlifts 135/95#
• Handstand Push-ups