Warm-up
• 20 cal Air Bike
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
10 min EMOM:
• 1 Power Snatch
• 1 Hang Squat Snatch
Start light; increase weight each set.
Core
2 rounds:
• 5 Strict Toes-to-bar
• 10 AbMat Sit-ups
• 15 Good Mornings 45/35#
Conditioning
5 min AMRAP:
• 10 cal Row
• 10 Clean & Jerks 115/75#
Then, immediately into:
5 min AMRAP:
• 10 Sumo Deadlift High Pull 115/75#
• 10 Toes to Bar