Warm-up
• 400 m Run
2 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 PVC Passthroughs
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Conditioning (part 1)
“Karen meets Randy”
3 rounds for time:
• 50 Wall Balls 20/14#
• 25 Power Snatches 75/55#
Goal: 12 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
12 min AMRAP:
• 1 Power Clean 115/75#
• 1 Burpee Box Jump Over 24/20”
• 2 Power Clean 115/75#
• 2 Burpee Box Jump Over 24/20”
• 3 Power Clean 115/75#
• 3 Burpee Box Jump Over 24/20”
… continue pattern until time is up.
Goal: complete the round of 7.