Warm-up
• 20 cal Air Bike
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
Strength
Snatch
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• AMRAP at 90% of 1RM
Overhead Squat
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• AMRAP at 90% of 1RM
Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Superman Rock
• 10 sec Rest
Conditioning
For time:
• 50 Thrusters 75/55#
• 1 mile Run
• 50 Thrusters 75/55#