Warm-up
2 rounds:
• 200 m Run
• 10 Jumping Jacks
• 10 Mountain Climbers
3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Samson Stretch Hold Right
• 30 sec Samson Stretch Hold Left
Core
6 rounds:
• 20 sec Hollow Body Hold
• 6 Good Mornings 45/35#
Conditioning (part 1)
8 rounds for time:
• 5 Clean & Jerks 135/95#
• 7 Toes-to-bar
Goal: 10 min.
Conditioning (part 2)
10 min AMRAP:
• 2 Dumbbell Power Snatches 50/35#
• 2 Box Jump Overs 24/20”
• 4 Dumbbell Power Snatches 50/35#
• 4 Box Jump Overs 24/20”
• 6 Dumbbell Power Snatches 50/35#
• 6 Box Jump Overs 24/20”
… continue pattern until time is up. Goal: complete round of 16.