Warm-up
• 300 m Row
2 rounds:
• 20 sec Side Lunge Stretch Right
• 20 sec Side Lunge Stretch Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
Strength
Back Squat (Smolov Jr. 2.4)
• 10 sets: 3 reps at 85%+10-20#
7 min EMOM:
• 1 Power Snatch + 2 OHS
7 min EMOM:
• 2 Clusters
Conditioning
4 rounds for time:
• 80 Double Unders
• 20 Front Rack Walking Lunges (steps) 95/65#
• 400 m Run