Warmup
• 300 m Row
2 rounds:
• 30 sec Pigeon Pose Hold Right
• 30 sec Pigeon Pose Hold Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Then,
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
Strength (deload)
Deadlift
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM
Snatch Grip Pulls
• 5 reps @ 60% of Snatch 1RM
• 5 rep @ 70% of Snatch 1RM
Clean Grip Pulls
• 5 reps @ 60% of Clean 1RM
• 5 rep @ 70% of Clean 1RM
Core
3 rounds of:
• 20 steps Seal / Plank Walk
• 10 GHD Hip Extensions
Conditioning
“DT” 5 rounds for time:
• 12 Deadlifts 155/105#
• 9 Hang Power Cleans 155/105#
• 6 Push Jerks 155/105#