Warm-up
• 300 m Row
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
Strength
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
Core
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Hollow Rocks
• 10 sec Rest
Conditioning
14 min AMRAP:
• 40 Double Unders
• 4 Squat Cleans 185/135#
• 10 Bar-Facing Burpees