Warm-up
• 400 m Run
3 rounds
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
2 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Supine Scorpions (face up)
• 10 Prone Scorpions (face down)
Strength
5 min EMOM:
• 3 Snatch Grip Push Press
• 1 Overhead Squat
5 min EMOM:
• 1 Hang Power Snatch
• 1 Hang Squat Snatch
After each minute, increase weight. Recommended percentages: 45%, 55%, 65%, 75%, 85% of 1RM OHS / Hang Squat Snatch.
Conditioning
10 rounds for time:
• 20 Mountain Climbers (R+L=2)
• 5 Power Snatch 115/75#
Goal: 6-8 min.
Cool-down
3 rounds:
• 30 sec Child’s Pose
• 30 sec Cat-Cow Stretch
• 30 sec Knees-to-Chest Pose
• 30 sec Reclining Butterfly Pose