Warm-up
• 400 m Run
3 rounds:
• 10 Mountain Climbers
• 10 PVC Overhead Squats
3 rounds:
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Strength
5 min EMOM:
• 3 Snatch Grip Push Press
• 1 Overhead Squat
5 min EMOM:
• 1 Hang Power Snatch
• 1 Hang Squat Snatch
After each minute, increase weight to finish heavy.
Core
3 rounds:
• 10 Hanging Knee Raise 20/10# DB
• 10 Superman Rock
Conditioning
5 rounds for time:
• 400 m Row
• 15 Kettlebell Swings 70/53#