Warm-up
• 20 cal Air Bike
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 15 PVC Thrusters
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
Strength
Snatch
12 min on the clock:
• 4 attempts at 3RM TnG
Clean
12 min on the clock:
• 4 attempts at 3RM TnG
3RM = 3 rep max. TnG = Touch and go; no pausing between reps. Start with a lighter weight and slowly work up to a max.
Conditioning
21-15-9 reps for time of:
• Row (calories)
• GHD Sit-ups
• Thruster 95/65#