HAPPY 4TH OF JULY!
Warm-up
• 300 m Row
2 rounds:
• 10 Scorpions
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
Strength
Snatch
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Overhead Squat
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Core
4 rounds:
• 20 Lying Leg Raises
• 10 MedBall Russian Twists 20/14#
Conditioning
“Air Force”
For time:
• 20 Thrusters 95/65#
• 20 Sumo Deadlift High Pull 95/65#
• 20 Push Jerks 95/65#
• 20 Overhead Squats 95/65#
• 20 Front Squats 95/65#
Athletes must perform 4 Burpees at the start of the workout and at the top of every minute. Set clock to beep every minute.