Warm-up
• 300 m Row
2 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
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
Snatch
• 5 sets: 1 rep AHAP
Back Squat (Smolov Jr. 3.1)
• 6 sets: 6 reps at 70%+15-25#
Conditioning
5 rounds for time:
• 5 Power Snatches 115/75#
• 10 Overhead Squats 115/75#
• 15 Toes-to-Bar