Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold
Strength
7 min EMOM:
• 1 Power Snatch + 2 OHS
7 min EMOM:
• 2 Cleans
For each EMOM, start light and work up to a max.
Core
4 rounds:
• 20 Lying Leg Raises
• 10 MedBall Russian Twists 20/14#
Conditioning
4 rounds for max reps:
3 minutes:
• 500 m Row
• Max Push-ups
2 minutes:
• Rest