Warmup
• 300 m Row
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Then,
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 30 sec Standing Toe Touch Hold
Strength
Deadlift
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
Clean Grip Pulls
• 3 reps @ 90% of Clean 1RM
• 1 rep @ 100% of Clean 1RM
Snatch Grip Pulls
• 3 reps @ 90% of Snatch 1RM
• 1 reps @ 100% of Snatch 1RM
Core
4 rounds:
• 20 steps Seal Walk
• 30 Flutter Kicks (left + right = 1)
Conditioning
5 rounds for time:
• 200 m Run
• 7 Strict Handstand Push-ups
• 5 Sumo Deadlifts 225/155#
• 3 Rope Climbs 15’