Warm-up
• 400 m Run
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
3 rounds
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
Strength
5-4-3-2-1 reps:
• Hang Power Snatches
Increase weight to finish heavy
5-4-3-2-1 reps:
• Hang Power Cleans
Increase weight to finish heavy
Core
6 rounds:
• 20 sec AbMat Situps
• 10 sec Rest
• 20 sec Plank on Elbows
• 10 sec Rest
Conditioning
30-20-10 for time:
• Dumbbell Power Snatch 50/35#
• Box Jumps 24/20”
• Dips