Warm Up
2 Rounds
90 sec Cardio Machine
12 Back Extensions
10 Air Squats
-- then --
2 Rounds
10 Snatch Grip Press
10 Snatch Grip Push Press
10 Overhead Squats
Weightlifting
I. Every 2 - 3 mins x 5 sets: Snatch Grip Push Press
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 75%
1 x 3 @ 82%
1 x 3 @ 85%
% based on 1RM Snatch
Take the bar off the rack
II. Every 1:30 mins for 6 sets: Deadlift
3 x 6 @ 65 - 75%
3 x 6 @ 75 - 85%
% based on 1RM Deadlift
Conditioning
AMRAP 12
12 / 8 cal Bike
2 / 1 Legless or Regular Rope Climbs
Alternative 16 Alt. Ring Rows
RX 16 / 12 kgs
*Scaled Double KB Russian Swings @ 16 / 12 kgs
Accessory Work
EMOM 9
1st 8 Bent over Barbell Row
2nd 10 DB Lat Pullovers
3rd Max rep Strict Pull Ups
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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