Warm-up
• 500 m Row
2 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
5 sets of Snatch Complex:
• 1 Power Snatch
• 2 Hang Squat Snatch
• 1 Overhead Squat
5 sets of Clean Complex:
• 1 Power Clean
• 2 Hang Squat Clean
• 1 Jerk (any type)
Increase weight to finish heavy.
Core
Tabata Russian Plate Twists 25/15#
Conditioning
21-15-9-15-21 reps for time:
• Power Clean & Jerks 95/65#
• Ring Dips