Mon, Jul 14, 2019

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Warm-up • 300 m Row 3 rounds: • 20 sec Pec Stretch w/ Band Right • 20 sec Pec Stretch w/ Band Left • 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 (1RM Test Week 1 of 2) Snatch • 5 reps at 50% of 1RM • 3 reps at 60% of 1RM • 2 reps at 70% of 1RM • 1 rep at 80% of 1RM • 1 rep at 90% of 1RM • 1 rep at 95% of 1RM • 1 rep at 100%+ of 1RM Rest 2 minutes between each set. Core 8 rounds: • 15 sec Lying Leg Raises • 15 sec Plank on Elbows Conditioning 10 min AMRAP: • 10 Box Jump Overs 24/20” • 15 Power Snatches 75/55#