Warm-up
• 20 cal Air Bike
3 rounds:
• 40 sec Thoracic Spine BB Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
Strength
Snatch (3×5)
3 sets of 5 reps, start at 55% of 1 rep max, increase weight each set
Overhead Squat w/ 3 sec pause in bottom (3×3)
3 sets of 3 reps, start light and increase weight each set
Intervals
4 rounds for time:
• 250 m Row
• 1 min Rest
Conditioning
For time:
• 10-9-8-7-6-5-4-3-2-1 Overhead Squats 95/65#
• 1-2-3-4-5-6-7-8-9-10 Lateral Burpees over Bar