Warm-up
• 20 cal Air Bike
3 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead 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
• 30 sec Butterfly Stretch
• 30 sec Goblet Squat Hold 53/35#
Strength
10 min EMOM:
• 1 Snatch
• 2 Hang Cleans
Use 1 bar; try not to drop the bar while performing the complex. Add weight to finish as heavy as possible.
Conditioning
4 rounds for time:
• 25 Russian Kettlebell Swings 70/53#
• 25 GHD Sit-ups
• 250 m Row
• 25 No Push-up Burpees
The no push-up burpees are just like regular burpees but stop at the plank (top of a push-up) position without putting chest on the ground and back up. No clap overhead. Check out the video in link above.