Warm-up
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
2 rounds:
• 15 Jumping Jacks
• 15 Air Squats
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Strength
8 min EMOM:
• 1 Snatch
8 min EMOM:
• 1 Clean & Jerk
After each lift try to increase the weight to finish as heavy as possible.
Core
• Reverse Tabata Hollow Body Hold
Conditioning
For time:
• 30 cal Row
• 30 Deadlifts 155/105#
• 20 cal Row
• 20 Hang Power Cleans 155/105#
• 10 cal Row
• 10 Push Jerks 155/105#