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
• 1 Hang Squat Snatch
• 1 Overhead Squat
5 sets of Clean Complex:
• 1 Power Clean
• 1 Hang Squat Clean
• 1 Jerk (any type)
Increase weight to finish heavy.
Conditioning
21-15-9-15-21 reps for time:
• Box Jumps 24/20”
• Wall Balls 20/14#
• Ring Dips