Warm-up
• Tabata Air Bike
• 20 Arm Circles
• 20 Cossack Side Lunges
• 20 Scorpions
2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
Strength
12 min EMOM:
• 1 Snatch + 1 Hang Snatch
Start light then work up to as heavy as possible.
Conditioning
“Rahoi” 12 min AMRAP:
• 12 Box Jumps 24/20”
• 6 Thrusters 95/65#
• 6 Bar-Facing Burpees