Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Mountain Climbers
• 10 PVC Overhead Squats
3 rounds:
• 20 sec Pec Stretch w/ Band Right
• 20 sec Pec Stretch w/ Band Left
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
Strength
Snatch (Test for 1RM)
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 98% of 1RM
• 1 rep at 103% of 1RM
Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Lying Leg Raises
• 10 sec Rest
Conditioning
9 min AMRAP:
• 3 Thrusters 95/65#
• 3 Pull-ups
• 6 Thrusters 95/65#
• 6 Pull-ups
• 9 Thrusters 95/65#
• 9 Pull-ups
Continue the pattern until time.