Warm-up
• 400 m Run
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
3 rounds:
• 20 sec Side Lunge Stretch Right
• 20 sec Side Lunge Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
8 min EMOM:
• 1 Power Snatch
• 2 Overhead Squat
2 min Rest
8 min EMOM:
• 1 Power Clean
• 1 Hang Clean
For both EMOMs, start light then work up to as heavy as possible.
Core
21-15-9 reps:
• Bench Knee Raises
• GHD Sit-ups
Conditioning
10 min AMRAP:
• 10 cal Row
• 10 Burpees over Rower