Warm-up
• 300 m Row
2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
10 min E2MOM:
• 2 Hang Power Snatch
• 1 Squat Snatch
Increase weight to finish as heavy as possible.
Conditioning
12 min AMRAP:
• 1 Hang Power Clean 95/65#
• 1 Shoulder-to-Overhead 95/65#
• 1 Front Rack Lunge 95/65#
• 2 Hang Power Cleans 95/65#
• 2 Shoulder-to-Overhead 95/65#
• 2 Front Rack Lunges 95/65#
• 3 Hang Power Cleans 95/65#
• 3 Shoulder-to-Overhead 95/65#
• 3 Front Rack Lunges 95/65#
… continue the +1 rep pattern until time.
Every time the barbell touches the ground:
• 5 Burpees