Warm-up
• Tabata Air Bike
2 rounds:
• 10 m Duck Walk
• 10 m Bear Crawl
3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
9 min:
• 1RM Hang Snatch
3 min Rest
9 min:
• 1RM Hang Clean
Core
• Tabata Plank Hold
Conditioning
5 rounds for time:
• 10 Bench Press 135/95#
• 10 Power Cleans 135/95#
• 10 Pull-ups