Warm-up
• Reverse Tabata Air Bike
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
5 min EMOM:
• 3 Snatch Grip Push Press
5 min EMOM:
• 1 Hang Power Snatch
• 1 Squat Snatch
After each minute, increase weight to finish heavy.
Core
3 rounds:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 15 sec Rest
Conditioning
10 min AMRAP:
• 3 Squat Snatches 115/75#
• 6 Sumo Deadlift High-pulls 115/75#
• 9 Lateral Burpees over Bar