Warm-up
• 20 cal Air Bike
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Around the World /side
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
Snatch
12 min on the clock:
• 4 attempts at 1RM
Rest 3 min
Clean & Jerk
12 min on the clock:
• 4 attempts at 1RM
Conditioning
5 rounds for max reps:
• 1 min Max Effort Row (calories)
• 1 min Rest
• 1 min Max Effort Thrusters 75/55#
• 1 min Rest