Warm-up
• 20 cal Air Bike
3 rounds:
• 40 sec Thoracic Spine BB Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
Strength
5 sets:
• 2 Snatch Grips Pulls + 1 Snatch
5 sets:
• 2 Paused Power Cleans + 1 Paused Clean
3 sets:
• 1 Push Press + 1 Push Jerk + 1 Split Jerk
Conditioning
5 rounds for max reps:
90 seconds:
• 10/8 Row calories
• 10 Overhead Squats 95/65#
• Max Chest-to-bar Pull-ups
60 seconds Rest