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
• 3 sets: 3 reps at 60%, 70% & 80% of 1RM
Overhead Squat
• 3 sets: 3 reps at 60%, 70% & 80% of 1RM
Conditioning
“Josh”
For time:
• 21 Overhead Squats 95/65#
• 42 Pull-ups
• 15 Overhead Squats 95/65#
• 30 Pull-ups
• 9 Overhead Squats 95/65#
• 18 Pull-ups