Warm-up
2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Side to Side Jumps
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
Strength
Snatch
10 min on the clock:
• 3 attempts at 1RM
Rest 5 min
Clean & Jerk
10 min on the clock:
• 3 attempts at 1RM
Conditioning
20 min AMRAP:
• 1 Squat Clean 205/145#
• 2 Rope Climbs 15’
• 3 Deadlifts 205/145#
• 4 Handstand Push-ups