Warm-up
• 300 m Row
3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
Strength
10 min E2MOM:
• 3 Hang Power Cleans
• 3 Thrusters
Every 2 min for 10 min (5 rounds), perform 3 reps of each movement. Start light. Start with 50% of 1RM for thruster and increase by 10% each round to finish around 90%.
Core
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Hollow Hold from Bar
• 10 sec Rest
Conditioning
9 min AMRAP:
• 3 Thrusters 95/65#
• 3 Chest-to-Bar Pull-ups
• 6 Thrusters 95/65#
• 6 Chest-to-Bar Pull-ups
• 9 Thrusters 95/65#
• 9 Chest-to-Bar Pull-ups
… continue +3 rep pattern until time. Goal: complete the round of 15 (90 reps).