Warm-up
• 300 m Row
2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
10 min E2MOM:
• 2 Hang Power Snatch
• 1 Squat Snatch
Increase weight to finish as heavy as possible.
Conditioning
For time:
• 120 Pull-ups
Each time you drop from the bar, perform:
• 10 Burpees
• 20 Air Squats
The workout is complete when the total of 120 pull-ups is reached.