Warm-up
• 20 cal Air Bike
3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
Strength
10 min E2MOM:
• 1 Power Snatch
• 1 Hang Power Snatch
• 1 Squat Snatch
• 1 Overhead Squat
Start with 40% of 1RM for snatch and increase by 10% each round to finish around 80%.
Conditioning
16 min AMRAP:
• 2 Ring Dips
• 4 Ring Rows
• 8 Kettlebell Swings 70/53#
Goal: 18 rounds (252 reps). To achieve this you’ll need to finish each round 53 seconds or faster.