Warmup
• 200 m Run
• 200 m Row
2 rounds:
• 30 sec Pigeon Pose Hold Right
• 30 sec Pigeon Pose Hold Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Then,
• 20 PVC Good Mornings
• 10 GHD Back Extensions
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
Strength
Deadlift
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 3 reps @ 85% of 1RM
Snatch Grip Pulls
• 3 reps @ 85% of Snatch 1RM
• 3 reps @ 95% of Snatch 1RM
Clean Grip Pulls
• 3 reps @ 85% of Clean 1RM
• 3 reps @ 95% of Clean 1RM
Conditioning
15 min AMRAP:
• 3 Deadlifts 135/95#
• 3 Toes-to-bar
• 6 Deadlifts
• 6 Toes-to-bar
• 9 Deadlifts
• 9 Toes-to-bar
… continue pattern until time is up.