Warm-up
• 20 cal Air Bike
2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats
2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
Strength
10 min E2MOM:
• 1 Snatch
• 5-4-3-2-1 Overhead Squats
Within the first 2 minutes, perform 1 squat snatch followed by 5 overhead squats. Increase weight. In the next 2 minutes, perform 1 snatch + 4 ohs. Increase weight. Then, 1 snatch + 3 ohs, etc.
Conditioning
For time:
• 250 m Row
• 25 Squat Snatches 75/55#
• 25 Pull-ups
• 500 m Row
• 25 Pull-ups
• 25 Squat Snatches 75/55#
• 250 m Row