Warm-up
• 300 m Row
2 rounds:
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings
2 rounds
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
Strength
10 min E2MOM:
• 1 Snatch
Rest 2 min
10 min E2MOM:
• 1 Clean & Jerk
Core
3 rounds:
• 10 AbMat Sit-ups w/ Plate 25/15#
• 10 Russian Twists w/ Plate 25/15#
Conditioning
For time:
• 5-4-3-2-1 Rope Climb 15’
• 10-8-6-4-2 Clean & Jerks 135/95#
• 200 m Run
Perform 5 rope climbs, then 10 c&j, then a 200 meter run. Then, perform 4 rope climbs, then 8 c&j, then a 200 meter run… and so on.