Warm Up
3 Rounds for Quality
Choice Machine, 1:30
12 Back Extensions
10 Air Squats
Wall Sit, 1 min
Weightlifting
I. Barbell Conditioning
Power Snatch 10-8-6-4-2, using heaviest weight per set
Rest 5 mins
Power Snatch 10-8-6-4-2, using heaviest weight per set
Start at 60% 1RM and add weight after each set. Rest as needed between rep sets.
II. Every 2 mins x 6 sets: Deadlift
3 x 3 reps @ 75%
2 x 4 reps @ 75%
1 x 5 reps @ 75%
Conditioning
4 rounds for time of:
2 Rope Climbs
500/400 m Ski Erg
100 ft Sandbag Carry
RX 100 / 70 lbs
Scaled 100 / 70 lbs
Accessory Work
4 rounds for quality of:
Kettlebell Suitcase Carry, pick load, L 100 ft/R 100 ft
15 Pike Leg Lift Overs
Cool Down
1 min Scorpion Stretch (L)
1 min Scorpion Stretch (R)
10 Cat & Cow
30 secs Child's Pose
30 secs Thread the needle (R)
30 secs Thread the needle (L)
30 secs Upward Facing Dog
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
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