Warm-up
• 300 m Row
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 15 Band Pull-a-parts
• 15 Band Passthroughs
• 15 Band Overhead Squats
Strength
Snatch
• 5 reps at 65% of 1RM
• 5 reps at 75% of 1RM
• 5+ reps at 85% of 1RM
Overhead Squat
• 5 reps at 65% of 1RM
• 5 reps at 75% of 1RM
• 5+ reps at 85% of 1RM
Core
4 rounds:
• 15 Lying Leg Raises
• 30 sec Handstand Hold
Conditioning
5 rounds for time:
• 15 Overhead Squats 95/65#
• 15 Chest-to-bar Pull-ups