Warm-up
• 400 m Run
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 20 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
10 min EMOM:
• 3 Position Snatch (Floor, Knee, Hip)
10 min EMOM:
• 3 Position Clean (Floor, Knee, Hip)
Conditioning
5 rounds for time:
• 3 Rope Climbs 15’
• 30 cal Row
• 10 Power Cleans 155/105#