Warm-up
3 rounds:
• 10 Jumping Lunges
• 10 Air Squats
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
Strength
8 min E2MOM:
• 1 Power Snatch
• 1 Snatch Balance
• 2 OHS
8 min E2MOM:
• 3 Thrusters
Barbells start from the ground. Increase weight each set to finish as heavy as possible.
Core
3 rounds:
• 10 Evil Wheels
• 10 GHD Sit-ups
Conditioning
6 min AMRAP:
• 9 Thrusters 95/75#
• 3 Bar Muscle Ups
4 min Rest
6 min AMRAP:
• 9 Overhead Squats 95/75#
• 3 Chest-to-bar Pull-ups