Warm-up
• 20 cal Air Bike
2 rounds:
• 10 m Duck Walk
• 10 m Bear Crawl
3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch
Strength (Texas Method 2.3)
Back Squat
• Test for new 5RM
Bench Press
• Test for new 5RM
Power Snatch
• 6 sets of 2 reps, straight light and work up to as heavy as possible
Conditioning
For time:
• 10-20-30-40-50 Air Squats
• 50-40-30-20-10 Kettlebell Swings 53/35#