Warm-up
• 300 m Row
3 rounds:
• 20 sec Pec Stretch w/ Band Right
• 20 sec Pec Stretch w/ Band Left
• 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
10 min EMOM:
• 1 Snatch
Increase weight until you find the heaviest 1 rep.
Conditioning
For time:
• 10 Power Snatches 135/95#
• 20 Box Jump Overs 24/20”
• 30 Burpee Pull-ups
• 40 Dumbbell Thrusters 30/20#
• 50 Dumbbell Lunges 30/20#
• 200 Double Unders
• 50 Dumbbell Lunges
• 40 Dumbbell Thrusters
• 30 Burpee Pull-ups
• 20 Box Jump Overs
• 10 Power Snatches