Warm-up
For time:
• 100 Double Unders
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Squat Hold
3 rounds:
• 10m Crab Walk
• 10 Air Squats
Strength
12 min E2MOM:
• 1 Snatch
12 min E2MOM:
• 1 Clean & Jerk
Each lift, try to increase the weight to finish as heavy as possible.
Core
4 rounds:
• 20 Seal Walk steps
• 10 MedBall Russian Twists 20/14#
Conditioning
For time:
• 30 Thrusters 95/65#
• 30 Pull-ups
• 20 Thrusters 115/75#
• 20 Chest-to-bar Pull-ups
• 10 Thrusters 135/95#
• 10 Bar Muscle-ups