Warm-up
• 400 m Run
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 10 PVC Good Mornings
• 20 PVC Overhead Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
5 attempts at Snatch Complex Max
• 1 Power Snatch
• 1 Hang Squat Snatch
• 1 Overhead Squat
5 attempts at Clean Complex Max
• 1 Power Clean
• 1 Hang Squat Clean
• 1 Jerk (any type)
Conditioning
10 rounds for time:
• 10 cal Air Bike
• 3 Bar Muscle Ups
10 min Rest
10 rounds for time:
• 10 cal Row
• 5 GHD Sit-ups