Warm-up
• 300 m Row
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 PVC Sots Press
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
3-Position Snatch (upper thigh, below knee, floor)
• 5 sets: 1 complex AHAP
Back Squat (Smolov Jr. 2.1)
• 6 sets: 6 reps at 70%+10-20#
Conditioning
16 min AMRAP:
• 16 One-Arm KB Snatch 53/35# (8/side)
• 16 Wall Balls 20/14#