Warm-up
• 300 m Row
3 rounds:
• 40 sec Thoracic Spine BB Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
Strength
Snatch
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Overhead Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Core
3 rounds:
• 8 Strict Toes-to-bar
• 10 GHD Sit-ups
• 12 Ring Knees-to-Elbows
Conditioning
10 min AMRAP:
• 7 Power Snatches 95/65#
• 14 Overhead Squats 95/65#
• 7 Bar-Facing Burpees