Warm-up
• 300 m Row
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
10 min EMOM:
• 1 Snatch Grip Pull
• 2 Hang Power Snatches
• 2 Overhead Squats
Increase weight to finish heavy
Intervals
4 rounds for max reps:
• 1 min Double Unders
• 1 min Rest
Conditioning
3 rounds for time:
• 12 Power Snatches 115/75#
• 21 Toes-to-Bar