Warmup
• 20 cal Air Bike
2 rounds of:
• 30 sec Pigeon Pose Hold Right
• 30 sec Pigeon Pose Hold Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 20 PVC Passthroughs
• 20 PVC Overhead Squats
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
Strength (deload)
Snatch
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM
Overhead Squat
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM
Conditioning
5 rounds for time:
• 300 m Row
• 15 Overhead Squats 95/65#