Warm-up
• 300 m Row
2 rounds:
• 10 Cossack Side Lunges
• 30 sec Squat Hold
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Core
3 rounds:
• 10 Hollow Rocks
• 10 Evil Wheels
Conditioning (part 1)
3 rounds for time:
• 4 Power Snatches 135/95#
• 20 Pull-ups
• 400 m Run
Goal: 10 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
40-30-20-10 reps for time:
• Hang Power Cleans 95/65#
• Box Jumps 24/20”
Goal: 12 min.
Cool-down
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend