Warm-up
• 300 m Row
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
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength
Clean & Jerk
• 5 sets: 1 rep AHAP
Shoulder Press
• 3 sets: 3 reps AHAP
Start at 50% of 1RM. Increase weight each set to finish as heavy as possible.
Conditioning
10 minute AMRAP:
• 30 Double Unders
• 10 Deadlifts 115/75#
• 5 Hang Power Snatch 115/75#