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
Snatch (5-3-1)
3 sets: 5 reps at 75%, 3 reps at 85% and 1 rep 95% of 90% of your 1 rep max.
Overhead Squat (5-3-1)
3 sets: 5 reps at 75%, 3 reps at 85% and 1 rep 95% of 90% of your 1 rep max.
Core
6 rounds:
• 20 sec Flutter Kicks
• 10 sec Rest
• 20 sec Plank on Elbows
• 10 sec Rest
Conditioning
12 min AMRAP:
• 15 Box Jump Overs 24/20”
• 10 Deadlifts 115/75#
• 5 Power Snatches 115/75#