Warmup
• 10 cal Air-Bke
• 30 PVC Passthroughs
• 30 PVC Good Mornings
• 30 PVC Back Squats
• 20 PVC Sots Press
• 10 Leg Swings (each leg)
Core
3 Rounds of:
• 20 steps Plank Walk
• 10 Evil Wheels
Strength
Deadlift
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Clean Grip Pulls
• 5 reps @80% of Clean 1RM
• 5 reps @90% of Clean 1RM
Snatch Grip Pulls
• 5 reps @80% of Snatch 1RM
• 5 reps @90% of Snatch 1RM
Conditioning
For time:
• 10 Handstand Push-ups
• 20 Pull-ups
• 40 cal Row
• 80 Double Unders
• 40 Cal Row
• 20 Pull-ups
• 10 Handstand Push-ups