Tue, Jun 9, 2020

Warm-up
• 400 m Run

• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

3 rounds:
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
8 min EMOM:
• 1 Power Snatch
• 2 Overhead Squat

2 min Rest

8 min EMOM:
• 1 Power Clean
• 1 Hang Clean

For both EMOMs, start light then work up to as heavy as possible.

Core
21-15-9 reps:
Bench Knee Raises
GHD Sit-ups

Conditioning
20 min Alternating EMOM:

Even Min:
• 15 cal Row
Odd Min:
• Max Burpees over Rower

Start by completing a 15-calorie row within the first minute; rest in remaining time. Then in the second minute, complete as many lateral burpees over the rower as possible. Repeat this until 20 minutes is up. Score is total number of burpees over rower.