Warm-up
2 rounds:
• 10 m Bear Crawl
• 10 Air Squats
3 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 Pike Stretch
• 30 sec Goblet Squat Hold
Strength
10 min E2MOM:
• 3 Thrusters
Every 2 min, increase the weight to finish as heavy as possible.
Core
6 rounds:
• 20 sec Hollow Body Rocks
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
Conditioning
For time:
• 10 Squat Snatches 75/55#
• 250 m Row
• 8 Squat Snatches 95/65#
• 250 m Row
• 6 Squat Snatches 115/75#
• 250 m Row
• 4 Squat Snatches 135/85#
• 250 m Row
• 2 Squat Snatches 155/95#