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 reps at 75% of 1RM
• 3 reps at 85% of 1RM
• 1 rep at 95% of 1RM
Overhead Squat
• 5 reps at 75% of 1RM
• 3 reps at 85% of 1RM
• 1 rep at 95% of 1RM
Core
6 rounds:
• 20 sec Flutter Kicks
• 10 sec Rest
• 20 sec Handstand Hold
• 10 sec Rest
Conditioning
12 min AMRAP:
• 12 Box Jumps 24/20”
• 12 Kettlebell Swings 70/53#