Warm-up
• 200 Single Unders
3 rounds:
• 20 sec Pec Stretch w/ Band Right
• 20 sec Pec Stretch w/ Band Left
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength
10 min E2MOM:
• 1 Hang Power Snatch from Hip
• 1 Hang Power Snatch from Knee
• 1 Power Snatch
• 2 Overhead Squats
Complete the 3-position snatch followed by 2 overhead squats every 2 min for 10 min long (5 rounds). Increase weight to finish AHAP.
Core
6 rounds:
• 20 sec Hollow Body Rocks
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
Conditioning
3 rounds for time:
• 500 m Row
• 15 Deadlifts 225/155#
• 50 AbMat Sit-ups