Warm-up
• 20 cal Air Bike
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 20 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 20 PVC Overhead Squats
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
10 min E2MOM:
• 1 Snatch
Rest 2 min
10 min E2MOM:
• 1 Clean & Jerk
Slightly increase weight to finish heavy.
Conditioning
10 rounds for time:
• 200 m Run
• 10 Overhead Walking Lunges 45/35#
• 1 Rope Climb 15’