Warm-up
• 400 m Run
2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 60 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
Back Squat
• 5-3-1 reps, work up to 95% of 1RM
Shoulder Press
• 5-3-1 reps, work up to 95% of 1RM
Conditioning
5 rounds for max reps:
2 min:
• 20 Thrusters 75/55#
• 10 Toes-to-bar
• Max Power Snatches 75/55#
2 min: Rest