Mon, Mar 25, 2019

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Warm-up • 20 cal Air Bike 2 rounds: • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 PVC Passthroughs • 10 PVC Overhead Squats 2 rounds: • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left • 30 sec Pike Stretch • 30 sec Straddle Stretch Strength Clean & Jerk • 3 sets of 3 reps, work up to 80% of 1RM Front Squats • 3 sets of 3 reps, work up to 80% of 1RM Core 3 rounds: • 20 sec Lying Leg Raises • 20 sec Rest • 20 sec Plank on Elbows • 20 sec Rest • 20 sec Hollow Rocks • 20 sec Rest Conditioning 21-15-9 reps for time: • Power Snatch * • Handstand Push-ups Round of 21: 95/65# Round of 15: 115/75# Round of 9: 135/85#