Warm-up
2 rounds:
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
3 rounds:
• 7 Double KB Swings 26/18# (2)
• 7 Double KB Thrusters 26/18# (2)
Strength
8 min E2MOM:
• 8-6-4-2 Back Squat
Rest 2 min
8 min E2MOM:
• 8-6-4-2 Shoulder Press
Increase weight each set. Recommended percentages: 60-70-80-90% of 1RMs
Conditioning
12 min AMRAP:
• 6 Power Clean & Jerk 135/95#
• 9 Toes-to-Bar
• 12 Row (calories)
Goal: complete 5 rounds.