Warm-up
• 300 m Row
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Plank Hold
3 rounds:
• 5 Candlesticks
• 10 m Walking Lunges
Conditioning (part 1)
EMOM until 50 Clean & Jerks:
• 5 Bar Facing Burpees
• Max Clean & Jerks 135/95#
Every minute, perform 5 bar facing burpees then as many clean & jerks (anyway) as possible in the remaining time. Continue this until 50 clean & jerks have been completed. Score is time. Goal: 15 min.
Rest 5 min between workouts.
Conditioning (part 2)
10 rounds for time:
• 6 Dumbbell Deadlifts 70/50# (2)
• 12 Wall Balls 20/14#
Goal: 10 min.
Cool-down
3 rounds:
• 30 sec Arm Hugs
• 30 sec Alternating Arm Swings
• 30 sec Standing Forward Bend
• 30 sec Child’s Pose
• 30 sec Shoulder Extension Hands Clasped