Warm-up
• 400 m Run
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength
Snatch
• 3 sets of 3 reps, work up to 80% of 1RM
Overhead Squat
• 3 sets of 3 reps, work up to 80% of 1RM
Conditioning
10-9-8-7-6-5-4-3-2-1 reps for time:
• Deadlifts 225/135#
• Chest-to-bar Pull-ups