Warm-up
• 300 m Row
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
Snatch (3×5)
3 sets of 5 reps at 40%, 50% and then 60% of 90% of your 1 rep max.
Overhead Squat (3×5)
3 sets of 5 reps at 40%, 50% and then 60% of 90% of your 1 rep max.
Core
4 rounds:
• 15 Lying Leg Raises
• 10 GHD Hip Extensions
Conditioning
For time:
• 100-80-60-40-20 Double Unders
• 10-8-6-4-2 Squat Snatch 95/65#
Repeat workout from 08.19.15