Warm-up
• 300 m Row
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 PVC Sots Press
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 60 sec Squat Hold
Strength
Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 96% of 1RM
Core
6 rounds:
• 20 sec Bicycle Sit-ups
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest
Conditioning
3 rounds for time:
• 10 Power Snatches 115/75#
• 10 Bar-Facing Burpees
• 10 Bar Muscle Ups
• 10 Burpees to Target (pull-up bar)