Warm-up
• 20 cal Air Bike
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
5 sets:
• 2 Snatch Grip Pulls
• 1 Snatch
5 sets:
• 2 Clean Grip Pulls
• 1 Clean & Jerk
Increase weight to finish heavy.
Core
2 rounds:
• 100 Flutter Kicks
• 10 Evil Wheels
Conditioning
8 min AMRAP:
• 6 Deadlifts 225/155#
• 9 Box Jumps 30/24”
• 12 cal Row