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
Conditioning
“Nick”
12 rounds for time:
• 10 Dumbbell Hang Squat Clean 45/35#
• 6 Handstand Push-ups on Dumbbells