Warm-up
• 20 cal Air Bike
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 PVC Sots Press
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 60 sec Squat Hold
Strength
Snatch
• 5-3-1 reps, work up to 90% of 1RM
Overhead Squat
• 5-3-1 reps, work up to 90% of 1RM
Conditioning
5 rounds for time:
• 200 m Run
• 15 Pull-ups
• 10 Clean & Jerks 135/95#