Warm-up
• 300 m Row
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
Snatch
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
Snatch Grip Pulls
• 5 reps at 95% of 1RM Snatch
• 5 reps at 105% of 1RM Snatch
Conditioning
For time:
• 200 m Run
• 30 Hang Power Cleans 95/65#
• 400 m Run
• 20 Hang Power Cleans 95/65#
• 600 m Run
• 10 Hang Power Cleans 95/65#