Warm-up
• 300 m Row
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
Snatch
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM
Overhead Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM
Core
4 rounds:
• 15 Lying Leg Raises
• 10 Evil Wheels
Conditioning
8 rounds for time:
• 100 m Run
• 5 Power Cleans 185/125#
• 1 min Rest