Warm-up
• 20 cal Air Bike
3 rounds:
• 40 sec Thoracic Spine BB Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
Strength
Snatch
• 3 sets: 5 reps at 55%, 65% & 75% of 1RM
Overhead Squat w/ 3 sec pause in bottom
• 3 sets: 3 reps AHAP
Conditioning
5 rounds for time:
• 500 m Row
• 10 Overhead Squats 95/65#
• 10 Burpees over Rower