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
• 5 reps at 65%, 3 reps at 75% & 1+ reps at 85% of 1RM
Overhead Squat
• 5 reps at 65%, 3 reps at 75% & 1+ reps at 85% of 1RM
Core
6 min Alternating EMOM:
• Odd min: 15 GHD Sit-ups
• Even min: 10 Romanian Deadlifts 135/95#
Conditioning
50-40-30-20-10 reps for time:
• Double Unders
• Wall Balls 20/14#