Warm-up
• 300 m Row
3 rounds:
• 10 Mountain Climbers
• 10 Jumping Jacks
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
10 min E2MOM:
• 5-4-3-2-1 Snatch
Rest 2 min
10 min E2MOM:
• 5-4-3-2-1 Clean
Increase weight to finish heavy.
Core
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Hollow Rocks
• 10 sec Rest
Conditioning
For time:
• 50 AirBike calories
• 50 Overhead MedBall Lunges 20/14#
• 100 MedBall Squats 20/14#
• 50 Overhead MedBall Lunges 20/14#
• 50 AirBike calories
For the Overhead MedBall Lunges, one lunge/step is equal to one rep.