Warm-up
• 300 m Row
2 rounds:
• 15 Air Squats
• 10 Ring Rows
• 5 Inch Worm Push-ups
3 rounds:
• 40 sec Thoracic Spine BB Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
Strength
Back Squat
• Test for new 5RM
Bench Press
• Test for new 5RM
Power Snatch
• 6 sets of 2 reps
Conditioning
“The Walking Dead Legs”
For time:
• 100 Double Unders
• 50 Walking Lunges
• 25 Deadlifts 225/155#
• 100 Double Unders
• 25 Deadlifts 225/155#
• 50 Walking Lunges
• 100 Double Unders