Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold
Strength
7 min EMOM:
• 1 Power Snatch + 2 OHS
7 min EMOM:
• 2 Clusters
For each EMOM, start light and work up to a max.
Core
4 rounds:
• 20 Lying Leg Raises
• 10 MedBall Russian Twists 20/14#
Conditioning
Death By:
• Thrusters 75/55#
• Pull-ups
Within the 1st minute, perform 1 thruster followed by 1 pull-up. Within the 2nd minute, perform 2 thrusters followed by 2 pull-ups. Within the 3rd minute, perform 3 thrusters followed by 3 pull-ups. Continue this pattern until you can’t complete the movements within the given minute. Score is last completed round.