Warm-up
• 20 cal Air Bike
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
Strength
Snatch
• 3 sets: 3 reps at 60%, 70% & 80% of 1RM
Overhead Squat
• 3 sets: 3 reps at 60%, 70% & 80% of 1RM
Conditioning
8 min AMRAP:
• 10 Burpee Box Jumps 24/20”
• 10 Pistols (alternating legs)
• 10 Shoulder to Overhead 135/95#
Scaling the Pistols video here