Warm-up
• 300 m Row
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 60 sec Squat Hold
Strength
5 min EMOM:
• 1 Clean & Jerk
5 min EMOM:
• 1 Power Clean
• 2 Front Squats
Increase weight to finish heavy.
Conditioning
5 rounds for time:
• 5 Power Snatches 115/75#
• 10 Deadlifts 115/75#
• 15 Box Jumps 24/20”