Warm-up
• 300 m Row
3 rounds:
• 30 sec Standing Toe Touch Hold
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
Clean & Jerks
• 5 reps at 70%
• 3 reps at 80%
• 1 rep at 90% of 1RM
Front Squats
• 5 reps at 70%
• 3 reps at 80%
• 1 rep at 90% of 1RM
Core
3 rounds:
• 10 Evil Wheels
• 10 GHD Sit-ups
Conditioning
12 min AMRAP:
• 10 Dumbbell Power Snatch 50/35#
• 10 Dumbbell Overhead Squat 50/35#
• 40 Double Unders
Use one dumbbell for both movements. Alternate arms as desired. Goal: 6-7 rounds.