Warm-up
• 300 m Row
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
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
Strength
Snatch
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Overhead Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Conditioning
With 12 min on the clock:
“Isabel”
For time:
• 30 Snatches 135/95#
In the remaining time, AMRAP:
• 15 Toes-to-bar
• 10 Deadlifts 135/95#
• 5 Handstand Push-ups
Score is Isabel time & total rounds/reps of AMRAP completed.